Low Fat Oven-Baked Blackened Tilapia

This recipe for Blackened Tilapia is very simple — you’ll just need fresh fish from the market and a bit of your favorite cajun seasoning and dinner is on the table in under 30 minutes.  It’s more of a method than a recipe.  Start in a skillet to get that crusty exterior, and finish in an oven to avoid having to saute in too much fat.

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Oven-Baked Blackened Tilapia
This is an oven-baked version of a Cajun favorite. It starts in a pan to get that wonderful blackened exterior, but finishes in the oven. Much lower in fat than as traditionally fried.
In: Cuisine
Recipes: Entrees
Serves: 4
  • 4 tilapia fillets, 6-ounces each
  • 2 teaspoons Louisiana Seasoning
  • 1 tablespoon olive oil
  1. Preheat oven to 425º
  2. Spray baking sheet lightly with cooking spray
  3. Coat each fish fillet with 1/2 teaspoon of seasoning
  4. Heat a saute plan with olive oil over medium to high heat
  5. Add fish to the hot pan and saute each piece for 4 minutes
  6. Saute separately if need be and don't overcrowd the pan -- you don't want them to steam!
  7. Transfer the fish to an oven safe casserole dish and bake for 6-8 minutes
  8. Serve immediately
Photo is of a version prepared by Jenn Segal of Once Upon a Chef
By the Numbers
Serving size: 6 oz portion | Cal: 190 | Fat (g): 5 | Carbs (g): 1 | Sodium (mg): 65 | Fiber (g): 1 | Protein (g): 35

April 16, 2016 | | Tags: ,

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