Cajun Blackened Tilapia

Cajun Blackened Tilapia is a flavorful fish dish where tilapia fillets are coated in a spicy Cajun seasoning blend and then seared in a hot skillet until a dark, flavorful crust forms. It typically features a mix of paprika, garlic powder, onion powder, cayenne pepper, and other herbs, and originates from Louisiana's Cajun cuisine, which blends French, African, and Southern American culinary traditions.

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🍽️ Nutrition at a glance

This dish is high in protein and relatively low in carbohydrates, with a moderate amount of fat depending on the cooking oil used. A typical serving provides lean protein, omega-3 fatty acids, and essential vitamins like B12 and selenium, with a rough calorie count of around 250-350 per fillet.

Nutrition breakdown

Calories	220 kcal
Protein	34 g
Carbs	2 g
Fat	8 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	480 mg
Potassium	520 mg
Phosphorus	280 mg
Selenium	65 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Vitamin B6	0.5 mg
Magnesium	40 mg
Iron	1.2 mg

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

💡 What's interesting

The 'blackening' technique was popularized in the 1980s by Chef Paul Prudhomme, making it a modern classic that showcases Cajun cuisine's bold flavors. Nutritionally, it's a healthy way to enjoy flavorful fish, as the high-heat cooking seals in moisture without requiring heavy breading or sauces.