Blackened Tilapia
45 mins (prep 30, cooking 15)
6 ingredients
4-6 servings
Excellent balance of flavors and super easy. Great flavor without the smoke from high heat blackening. No need to heat a cast iron skillet to surface temps of the sun for this one. You can use your non stick pan on medium. Not a true blacken but exceptional flavor just the same. I recommend using Emerils Essence for the creole seasoning. Got this little treasure from a package insert of tilapia fillets.

Categories:  <-60-mins , beginner-cook , low-sat.-fat , fish , low-carb , low-sodium , low-in... , time-to-make , low-fat , low-calorie , easy , seafood , inexpensive , healthy , saltwater-fish , tilapia ,
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Serving Size (26.72 g)
Servings 4
Amount per Serving
Calories 123.95 Calories from Fat 46.8
% Daily Value *
Total Fat 5.2g 32.02%
Saturated Fat 0.69g 13.74%
Trans Fat 0.1g %
Cholesterol 0.52mg 0.69%
Sodium 80.84mg 13.47%
Total Carbohydrate 16.62g 22.16%
Dietary Fiber 0.79 g 12.67%
Sugars 0.37 g %
Protein 2.41g 19.3%
Vitamin A 2.68IU% Vitamin C 0.0mg%
Calcium 9.44mg% Iron 0.93mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4