Fish is an excellent dietary source of healthy fats.
Blackened tilapia is a delicious and healthy meal. An 8-ounce serving of plain tilapia has 288 calories, 56 grams of protein and no carbohydrates. Due to the highly versatile flavor of the resulting dish, serving the fish can vary widely according to personal preferences. Boneless fillets can be incorporated into fish tacos or served on sandwiches. Dieters can consider serving the tilapia with a steamed green vegetable or lightly-dressed salad for a low-calorie, low-carbohydrate meal. Add this to my Recipe Box.
Instructions
1. Preheat the oven to 350 degrees F. Combine all dry spices in the large plastic bag, shaking briskly until the mixture is fully combined.
2. Pour the oil onto the baking sheet. Individually coat the tilapia fillets with the blackening spice mixture by gently shaking them in the plastic bag. Place the coated fillets into the baking pan.
3. Cover the baking pan with foil and place into the preheated oven. Bake the tilapia fillets for 20 minutes. Remove the pan from the oven.
4. Move the upper oven rack to the top setting. Adjust the heat settings in the oven to broil. Remove the foil from the baking pan and replace the tilapia in the oven.
5. Broil the tilapia fillets for 5 minutes, with the oven door slightly ajar to aid in air circulation. Remove the tilapia from the oven and immediately squeeze approximately 1 teaspoon of lemon juice over each fillet.
Tags: tilapia fillets, fillets minutes, from oven, tilapia fillets minutes