Tilapia is a mild, white fish that is available year-round, so it’s a perfect choice for this recipe from Skinny Kitchen‘s Nancy Fox. Blackened fish is traditionally very spicy, but Nancy’s has just a hint of spice (just enough, we mean), and since the fish is so thin, the dish can be prepared and ready in minutes. Pan-frying it in “heart-healthy olive oil” keeps it from drying out.
Skinny Blackened Tilapia
2 Tbsp. smoked paprika (also called “pimenton, has a wonderful BBQ flavor–Nancy highly recommends using it in place of traditional sweet paprika)
2 tsp. onion powder
1½ tsp. garlic powder
1 tsp. salt
¼ tsp. black pepper
¼ tsp. ground red pepper (cayenne pepper)
Ingredients for Fish:
4 pieces Tilapia (5 ounces each)
1 Tbp. plus 1 tsp. olive oil
1. In a small bowl, mix together all seasoning ingredients. Spread out on a flat 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 a squeeze of lemon juice over the top.
Makes 4 servings (each serving, 5 ounces)
Each skinny serving has 195 calories, 7 grams of fat and 5 Weight Watchers POINTS PLUS.
Tilapia is a variety of mild white fish available year-round whole, fresh or frozen, usually as fillets. Since 2000, tilapia ranks as one of the most popular fish consumed in the United States thanks mainly to it’s mild taste and reasonable price. (The Monterey Bay Aquarium suggests you purchase tilapia that are farmed in the U.S. and Ecuador, and stay away from Chinese and Taiwanese imports.)
Tilapia is rich in protein, low in fat and a source of vitamins and minerals. Tilapia contains some heart-healthy omega-3 fatty acids but not as much as other fish, such as salmon.