Tilapia is one of my favorite fish! It’s very versatile and you’ll probably see it used in more of my recipes. You’re gonna love this dish with it blackened and pan-fried. The tarter sauce on top is tangy and refreshing. But, please do serve it with the side of farro salad for a totally protein-power-packed dinner.
Blackened Tilapia + Tarter Sauce: 144 calories
Blackened Tilapia, Tarter Sauce and side of Farro Salad: 391 calories
Get the Farro Salad Recipe HERE:
4 Tilapia fillets (16 ounces, about 4 ounces a piece)
2 teaspoons Olive Oil
2 teaspoons Smoked Paprika
A pinch Cayenne Pepper
2 teaspoons Chili Powder
1/2 teaspoons Black pepper
1 teaspoon Onion powder
1 teaspoon Garlic powder
1/2 teaspoon Dried dill weed
1/4 teaspoon Sea Salt
Preheat skillet over medium heat and add 1 teaspoon olive oil. Mix all seasonings in a shallow dish.
Coat fish fillets, both sides, in seasoning blend.
Add 2 fillets to skillet and cook about 3-1/2 to 4 minutes per side. Remove from skillet and add other teaspoon of olive oil to skillet and cook remaining 2 tilapia fillets.
Servings: 4 * Calories Per Serving: 126 * Fat: 3.8 g * Carb: 2.6 g * Fiber: 1.0 g * Protein: 21.7 g * Sugar: 0.6 g * Sodium: 172 mg * Cholesterol: 55 mg
3 Tablespoons Low fat Mayo
2 Tablespoons low fat sour cream
1 teaspoon prepared horseradish
1 Tablespoon chopped dill pickles
1/2 teaspoon dill weed
1/2 Tablespoon fresh lemon juice
2-3 dashes hot sauce
Mix all ingredients together in a small bowl and chill to let the ingredients marry.
Servings: 5 (Serving size is 1 TB) * Calories Per Serving: 18 * Fat: 1.3 g * Carb: 1.7 g * * Protein: 0.2 g * Sugar: 0.7 g * Sodium: 114 mg * Cholesterol: 2 mg