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Blackened tilapia

Recipe Information

Description:
Blackened tilapia is a delicious Creole recipe usually served as a main dish. It requires about 30 minutes of prep time and about 15 minutes of cooking time for a combined total time of 45 minutes. The overall cooking skill level is considered easy. This recipe will yield 4 servings if prepared as directed.
Servings 4
Preparation Time 30 Minutes
Cook Time 15 Minutes
Total Time 45 Minutes
Difficulty Easy
Main Ingredient Tilapia
Category Seafood
Meal Lunch; Dinner
Type Main Dish
Cuisine Creole; Caribbean; Cajun; American
Cook Method Stove Top; Frying
Diet

Ingredients

  • 4-6 tilapia fillets

  • 1/2 cup all-purpose flour

  • 2 tablespoons Creole seasoning

  • 1 cup of milk

  • 1 tablespoon canola oil or 1 tablespoon vegetable oil

  • Salt, to taste

Directions

  • Soak the fillets in milk and refrigerate for 30-60 minutes.

  • Meanwhile, mix the ½ cup of flour with the creole seasoning. Stir thoroughly.

  • Remove each marinated fillet one at a time and coat with the flour mixture, ensuring even coverage and shaking off excess prior to cooking.

  • Heat a non-stick pan on medium heat with one tablespoon of oil until the rim is hot.

  • Cook the fillets until they are flaky. This should take about 3 minutes per side.

  • Salt to taste.

Nutrition (per serving)

  • Calories: 380 cal

  • Total fat: 10g

  • Saturated fat: 2g

  • Cholesterol: 130mg

  • Sodium: 128mg

  • Carbohydrate: 12g

  • Fiber: 0g

  • Protein: 61g