Blackened Tilapia
This Blackened Tilapia delivers 7g protein and 51 calories per serving — extremely lean but too low in protein to function as a standalone meal. Quick-preps 4 servings on the stovetop, though you'll need substantial carbs and additional protein sources alongside it.
Ingredients
- •Paprika, Smoked(15g)
- •Cumin, Ground(5g)
- •Thyme, Dried(5g)
- •Oregano, Dried(5g)
- •Cayenne Pepper, Ground(1g)
- •Garlic powder(1g)
- •1/4 tsp salt ($0.02)
- •Pepper (Freshly Cracked (About 20 Cranks Of A Pepper Mill), $0.05)
- •Unsalted Butter(15g)
- •Tilapia, Fillet(113g)
Instructions
- 1Combine the smoked paprika, ground cumin, dried thyme, dried oregano, cayenne pepper, and garlic powder in a small bowl. Set the spice mixture aside.
- 2Pat the tilapia fillets dry with paper towels until just damp (excess moisture prevents proper spice adhesion).
- 3Coat both sides of each tilapia fillet liberally with the spice mixture, pressing gently so the spices adhere.
- 4Melt half of the butter in a large skillet over medium-high heat until it foams, about 1–2 minutes. Add two tilapia fillets and cook for 2–3 minutes per side over medium-high heat until the spices turn deep burgundy and the fish is opaque throughout with an internal temperature of 145°F. Transfer to a plate.
- 5Add the remaining butter to the skillet and repeat step 4 with the second batch of two fillets, cooking 2–3 minutes per side over medium-high heat until deep burgundy and opaque.
- 6Divide all four cooked tilapia fillets evenly into 4 airtight containers while hot. Store in the refrigerator for up to 3 days.
Nutrition — Per Serving
51
calories
7g
protein
4g
fat
- Carbohydrates
- 5g
- Saturated fat
- 0.3g
- Sodium
- 21 mg
- Dietary fiber
- 2.5g
4 servings per batch · ~40g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Blackened Tilapia have per serving?
This recipe contains only 7g of protein per serving at 51 calories, making it a minimal protein contributor. You'll need to combine it with substantial protein sources like eggs, chicken, or Greek yogurt to build a macro-balanced meal.
How long does Blackened Tilapia take to prep?
Listed as quick prep with 4 servings on the stovetop, so it comes together efficiently as a side component or flavor base for meal prep.
Is Blackened Tilapia good for fat loss?
At only 51 calories and 7g protein per serving, this works as a flavorful, low-calorie side during fat loss but requires pairing with a higher-protein main dish to hit daily protein targets while maintaining a calorie deficit.
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