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Skinny Blackened Tilapia

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Posted By: Nancy@skinnykitchen.com
Posted In:  Fish, Seafood
Page Views:  2079 views
Preparation Time:  8 minutes
Cooking Time:  6 minutes
Course: main dish
Cusine: american

Ingredients

Ingredients for Seasoning:

2 tablespoons smoked paprika, see shopping tip

2 teaspoons onion powder

1½ teaspoons garlic powder

1 teaspoon salt

¼ teaspoon black pepper

¼ teaspoon ground red pepper (cayenne pepper)


Ingredients for Fish:

4 pieces Tilapia (5 ounces each)

1 tablespoon plus 1 teaspoon olive oil

Lemon slices

Directions

1. In a small bowl, mix together all seasoning ingredients. Spread out on a plate.

2. Rinse tilapia and pat dry.  Dip each piece into seasonings and coat on each side. Be sure each piece is coated well.

3. Heat olive oil in a large nonstick pan. When pan is hot, add fish, cover and cook over medium heat about 3 minutes. Using a spatula, turn fish over, cover and continue to cook about 2-3 minutes, until fish is done.

4. Be sure to serve with lemon slices. This fish tastes particularly delicious with lemon squeeze over the top.

Makes 4 servings (each serving, 5 ounces)
 

 

Shopping Tips
Most supermarkets sell tilapia at the fish counter.  Many sell it fresh, not frozen.  That’s my favorite way to buy it.  In my photo, the pieces I bought were larger than 5 ounces so I cut off the ends and froze them for another use.

I love the flavor of smoked paprika so much more than regular paprika! It smells like BBQ flavors and really enhances the flavor of any recipe that uses paprika. I strongly recommend using it in this recipe. You’ll find it in most supermarkets in the spice aisle. I bought mine at Trader Joe’s.

Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 5

SKINNY FACTS: for 1 serving
 (5 ounces)
195 calories, 7g fat, 29g protein, 4g carbs, 2g fiber, 167mg sodium, 1g sugar

 

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