Blackened Tilapia

Blackened Tilapia is a popular fish dish featuring tilapia fillets coated in a bold, spicy Cajun or Creole seasoning blend and then seared at high heat. This cooking method creates a dark, flavorful crust while keeping the white, flaky fish inside moist and tender. It's a staple in Southern American cuisine, particularly associated with Louisiana cooking.

🍳 View the full Blackened Tilapia recipe →

🍽️ Nutrition at a glance

This dish is an excellent source of lean protein and is very low in carbohydrates. A typical serving (around 4-6 oz) is relatively low in fat, especially if prepared with minimal oil, and provides roughly 200-300 calories.

Nutrition breakdown

Calories	210 kcal
Protein	38 g
Carbs	1 g
Fat	5 g
Fiber	0 g
Sugar	0 g
Sodium	480 mg
Potassium	550 mg
Phosphorus	280 mg
Selenium	78 mcg
Niacin (B3)	12 mg
Vitamin B12	2.4 mcg
Vitamin B6	0.6 mg
Magnesium	45 mg
Iron	1.2 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

The 'blackening' technique was popularized by Chef Paul Prudhomme in the 1980s, revolutionizing Cajun cooking by using a very hot cast-iron skillet to char the spices. Nutritionally, the spice blend often includes paprika, cayenne, and garlic, which can provide anti-inflammatory and antioxidant benefits.