Skinny Blackened Tilapia: Simple and Super Good!
(Gluten-free, Paleo, Dairy-free, Keto) Super delicious and ready in minutes! Tilapia gets a bad rap for the way it is raised but not if you buy it at places like Whole Foods. See Shopping Tips, below. If you haven’t tasted tilapia, it’s such a mild fish, even people who don’t like fish usually like it. My husband for one is not a fish lover but LOVED this recipe! The seasonings are perfect, with just a hint of spice. Most blackened recipes are way so spicy for my taste, but not this homemade blend. The tilapia is pan-fried in heart-healthy olive oil. It’s so juicy and tender, not dry at all. Each skinny serving has 195 calories and 7 grams of fat.Happily, you can substitute the tilapia with your favorite mild fish. The seasonings work great with a variety of fish such as cod, red snapper or sole.
Why You'll Love My Skinny Blackened Tilapia: Simple and Super Good!
If you're looking for a delicious, low-calorie dinner that won't derail your health goals, you are going to fall in love with this Skinny Blackened Tilapia recipe. It’s the perfect answer to the dreaded "what's for dinner?" question, especially for anyone following a Weight Watchers plan. This dish delivers a powerhouse of smoky, spicy flavor without the guilt, thanks to a bold blackened seasoning blend that perfectly complements the mild, flaky tilapia. Forget boring diet food; this is a high-protein, low-fat meal that feels indulgent but is incredibly light and healthy. The best part? It comes together in under 20 minutes, making it an ideal quick and easy meal for a busy weeknight. It's proof that a healthy dinner idea can be packed with taste, incredibly satisfying, and simple to prepare, keeping you right on track with your wellness journey.Ingredients For Skinny Blackened Tilapia
The Perfect Blackened Seasoning Blend
This homemade blackened seasoning is the secret to creating incredible flavor without adding extra calories or fat. By making your own blend, you control the ingredients, avoiding the hidden sugars and preservatives often found in store-bought versions.Smoked Paprika
The absolute star of any authentic blackened seasoning is smoked paprika. Unlike sweet or hot paprika, this variety is made from peppers that are slowly smoked and dried over fires, which infuses it with a deep, woodsy, and intensely smoky flavor. This single ingredient provides the signature "blackened" taste and rich, reddish-brown color that makes the dish look as good as it tastes. Using a good quality smoked paprika will elevate your tilapia from a simple meal to a gourmet-level experience, adding complexity and aroma that perfectly complements the mild fish.Onion and Garlic Powder
Essential for building a savory foundation, onion powder and garlic powder are key players in this spice mix. They provide a rich, aromatic depth of flavor without the moisture or texture of fresh onions and garlic, which is crucial for creating a dry rub that adheres well to the fish. These convenient pantry staples ensure every bite is packed with a balanced, savory taste that forms the backbone of the seasoning blend.Salt and Black Pepper
No seasoning is complete without the fundamental duo of salt and black pepper. Salt is a flavor enhancer, working to amplify the other spices in the blend and bring out the natural sweetness of the tilapia. Freshly ground black pepper adds a mild, pungent heat that rounds out the overall flavor profile, providing a subtle sharpness that balances the smoky paprika and savory powders.Ground Red Pepper (Cayenne)
For that classic spicy kick characteristic of blackened dishes, a touch of ground red pepper, also known as cayenne pepper, is essential. This ingredient is what provides the warmth and gentle heat that builds with each bite. The amount can be easily adjusted to suit your personal preference, allowing you to make the dish as mild or as fiery as you like. A little bit of cayenne not only adds exciting flavor but can also give a slight boost to your metabolism.Ingredients for the Fish
Tilapia
Tilapia is an excellent choice for this recipe and for anyone focused on healthy eating. As a mild-flavored white fish, it acts as a perfect canvas, allowing the bold blackened seasoning to shine without being overpowering. Tilapia is prized for being a fantastic source of lean protein, which is essential for keeping you feeling full and satisfied, making it a wonderful addition to any low-calorie or Weight Watchers-friendly diet. It's an affordable and accessible fish that cooks incredibly quickly, making it a go-to for busy weeknights when you need a healthy meal on the table in minutes. When shopping, you can use either fresh or frozen fillets; if using frozen, just be sure to thaw them completely first.Olive Oil
While this is a low-fat recipe, a small amount of olive oil is crucial for achieving that perfect pan-seared crust. The oil helps the seasoning stick to the fillets and prevents the fish from sticking to the pan. More importantly, it allows the spices to "bloom" and toast in the heat, creating that signature dark, crispy, and flavorful exterior. Using a heart-healthy option like olive oil adds beneficial monounsaturated fats and ensures your tilapia gets beautifully browned and delicious.Lemon Slices
Never underestimate the power of a fresh lemon. Served in slices or wedges alongside the finished dish, lemon is the ultimate finishing touch. A final squeeze of bright, acidic lemon juice cuts through the smoky, spicy flavors of the seasoning and brightens the entire plate. This burst of citrus freshness elevates the tilapia, prevents the spices from feeling too heavy, and adds a clean, zesty note that makes every bite taste even better.How to Make the Best Skinny Blackened Tilapia
This simple, pan-seared tilapia recipe is designed to be quick, easy, and incredibly satisfying, making it a perfect healthy weeknight dinner. Follow these steps to achieve a perfectly cooked, flavorful fish with a beautiful blackened crust every time.Step 1: Create the Homemade Blackened Seasoning
The first step to an amazing blackened fish is crafting the perfect spice rub. In a small bowl, combine the smoked paprika, onion powder, garlic powder, salt, black pepper, and ground red pepper (cayenne). Whisk them together thoroughly to ensure the flavors are evenly distributed. Once mixed, spread this homemade blackened seasoning out in a thin, even layer on a flat plate or a shallow dish. This setup will make it incredibly easy to coat the tilapia fillets evenly in the next step.Step 2: Prepare and Coat the Tilapia
For a perfect sear, it’s essential to start with dry fish. Begin by rinsing your tilapia fillets under cool water and then pat them completely dry with paper towels. A dry surface is key for the seasoning to stick properly and for the fish to form a beautiful crust in the pan instead of just steaming.Once dry, take each piece of tilapia and press it firmly into the seasoning plate. Turn it over and press again, making sure every part of the fillet, including the top, bottom, and sides, is generously coated. Don't be shy with the seasoning—this flavorful crust is what makes the dish so delicious!Step 3: Pan-Sear the Tilapia to Perfection
Place a large, nonstick skillet over medium to medium-high heat and add your olive oil. The key to a great sear is a properly heated pan. You'll know the pan is hot enough when the oil begins to shimmer slightly.Carefully place the seasoned tilapia fillets in the hot pan, ensuring you don't overcrowd them. If necessary, cook the fish in two batches. Immediately cover the pan and let the fish cook for about 3 minutes without moving it. This allows the spices to toast and form that signature dark, crispy crust.Step 4: Flip and Finish Cooking
After 3 minutes, use a thin spatula to carefully flip each fillet. The fish should release easily from the pan and have a beautifully browned, fragrant crust. Cover the pan again and continue to cook for another 2 to 3 minutes.You'll know the tilapia is done when it is opaque all the way through and flakes easily when gently prodded with a fork. The exact cooking time will vary slightly depending on the thickness of your fillets, so keep a close eye on it to avoid overcooking.Step 5: Serve with Fresh Lemon
Transfer the perfectly cooked blackened tilapia to plates and serve immediately. This fish is absolutely delicious on its own, but it truly comes alive with a generous squeeze of fresh lemon juice. The bright, acidic citrus cuts through the smoky spices and enhances all the flavors of this light and healthy dish.Helpful Tips About this Recipe
Food Facts
Tilapia is a variety of mild white fish available year-round whole, fresh, or frozen, usually as fillets. Since 2000, tilapia has ranked as one of the most popular fish consumed in the United States thanks mainly to its mild taste and reasonable price. Healthy Benefits
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. Shopping Tips
Most supermarkets sell tilapia at the fish counter. I highly recommend you buy it at Whole Foods or other markets like that. They sell tilapia that is raised safely. For more information, read this article: https://www.wholefoodsmarket.com/tips-and-ideas/archive/get-know-your-tilapia.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 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. Serving Tip
I love this fish served with my recipe for Simply, Skinny Crunchy Slaw. WW Freestyle SmartPoints 2-Blue
WW SmartPoints 4-Green
Tilapia is a variety of mild white fish available year-round whole, fresh, or frozen, usually as fillets. Since 2000, tilapia has ranked as one of the most popular fish consumed in the United States thanks mainly to its mild taste and reasonable price. Healthy Benefits
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. Shopping Tips
Most supermarkets sell tilapia at the fish counter. I highly recommend you buy it at Whole Foods or other markets like that. They sell tilapia that is raised safely. For more information, read this article: https://www.wholefoodsmarket.com/tips-and-ideas/archive/get-know-your-tilapia.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 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. Serving Tip
I love this fish served with my recipe for Simply, Skinny Crunchy Slaw. WW Freestyle SmartPoints 2-Blue
WW SmartPoints 4-Green
| SKINNY FACTS: for 1 serving (5 ounces) 195 calories, 7g fat, 1g sat. fat, 69mg chol, 29g protein, 4g carbs, 2g fiber, 167mg sodium, 1g sugar |
| FACTS: for Freestyle Points 42 calories, 0g sat. fat, 0g sugar, 0g protein |
Skinny Blackened Tilapia: Simple and Super Good!
Ingredients
Ingredients for Seasoning:
- 2 tablespoons smoked paprika, see shopping tips
- 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) see shopping tips
- 1 tablespoon plus 1 teaspoon olive oil
- Lemon slices
Instructions
- In a small bowl, mix together all seasoning ingredients. Spread out on a plate.
- Rinse tilapia and pat dry. Dip each piece into seasonings and coat on each side. Be sure each piece is coated well.
- Heat olive oil in a large nonstick pan. When pan is hot, add fish, cover, and cook over medium heat for about 3 minutes. Using a spatula, turn fish over, cover, and continue to cook for about 2-3 minutes, until fish is done.
- Be sure to serve with lemon slices. This fish tastes particularly delicious with lemon squeezed over the top.
Nutrition
Serving: 5ouncesCalories: 195kcalCarbohydrates: 4gProtein: 29gFat: 7gSaturated Fat: 1gCholesterol: 69mgSodium: 167mgFiber: 2gSugar: 1gBlue Smart Points: 2Green Smart Points: 4Plus Points: 5
Tried this recipe?Let me know how it was!
This was amazing
Thanks Regina. I’m so glad!
All the best,
Nancy
This is our third time using the spice mixture . My husband just loves it . He cooks the fish out on the pellet grill. I keep the spice made up in a repurposed spice container . Ready to go.
Love this, Robin! Thank you! It’s such a yummy combo of spices and they work with so many dishes.
All the best,
Nancy
Can this recipe also be finished by baking in the oven? Thank you.
You can bake this in the oven, if you prefer. Preheat oven to 425°. Place tilapia in a greased baking dish; Bake, covered, 8 minutes. Uncover; bake until fish just begins to flake easily with a fork, 5-8 minutes.
Enjoy your dinner!
My best,
Nancy
This recipe is quick, easy and delicious! The blackened seasoning has such a nice spice profile without coming off as too hot, the lemon finish def helps add a nice touch. Will definitely make this again.
Aw thanks folr the wonderful review, Jeffeey! I’m so glad you enjoy it!
Wishing you all the very best,
Nancy