Monday, March 23, 2015

Blackened Tilapia (17 Day Diet Friendly)

Blackened Tilapia
I've been eating so much fish, chicken and turkey since I've been on the 17 Day Diet. Even though I'm on Cycle 2 and am allowed other lean proteins, I'm still sticking to the Cycle 1 protein list. There no particular reason other than I've enjoyed eating them. But every now and then I need to kick up and spice up my recipes to prevent boredom. So tonight I made Blackened Tilapia. It was easy to prepare, healthy, delicious and far from boring.

I used to think anything "blackened" meant it was prepared burnt and really spicy. Silly me, because that couldn't be further from the truth. Blackening is when fish or chicken has been liberally dredged in a mixture of herbs and spices, then cooked in olive oil over high heat in a skillet. The generous amount of spices causes the fish or chicken to have a blackish color once it's seared in the hot oil. So basically the spices blacken, not the fish. Which gives it a very subtle char taste, which I happen to like by the way. The blackened method is common in Cajun cooking. Cayenne pepper is the one spice that gives this dish a little heat. Don't get me wrong there is a nice kick to it, but nothing that would cause you to run and get a fire extinguisher for your mouth! It's a pleasant kick.You can make your own blackening rub or buy one premixed…Penzeys Spices has an amazing one.

By cooking the fish at such a high temperature, it creates this really nice crispy crust that tastes a bit buttery. Adding a squeeze of fresh lemon juice right before serving elevates the flavors even more. This dish is very versatile so it can be served with whatever suits your fancy. Any type of salsa would go great with this blackened tilapia salsa, tomatillo salsa or corn salsa. The Best Ever Orzo Recipe or basmati rice served on the side would also go superbly. Since I'm 17 Day Diet, I chose to serve it with a kale and spinach salad. For the boys, I served it over spinach and pasta with shaved parmesan cheese and they loved it. This recipe is quick cooking so it's the perfect weekday meal too.

Salute to kicking up and spicing up your dinner tonight with Blackened Tilapia!

Blackened Tilapia (Click to print recipe)

Preparation and cook time: 15 minutes

Serves: 4

  • 4 tilapia fillets
  • 1 tb butter
  • 2 tb olive oil
  • 2 tb smoked paprika
  • 1 t cayenne pepper
  • 1 t salt
  • 1 t pepper
  • 1 t garlic powder
  • 1 t onion powder
  • 1 t dried thyme
  • 1 t dried oregano
  • 1 lemon
In a bowl mix together all of the spices and herbs. Generously coat top side of fish. Meanwhile heat olive oil and butter in a sauté pan or cast iron skillet over medium to high heat. Sear rub side down first for 3 minutes or until browned and blackened. Flip fish over and turn heat down to medium and cook for an additional 4-5 minutes. Squeeze fresh lemon juice over tilapia. Serve with your favorite homemade salsa and basmati rice and a salad. Enjoy!

1 comment:

  1. Aw... This looks AMAZING (& healthy, no less with all of that protein and all of those wonderful Omega-3s) and you just happened to post it on Eddie's 5th Birthday :-)