Protein
35.1G
Calories
189
P:E Ratio
4.3
Prep
10 min
Cook
8 min
Yield
2
INGREDIENTS
DRY BASE
WET MIX
INSTRUCTIONS
Mix all dry
Mix all dry spices (paprika, garlic powder, onion powder, cayenne, thyme, oregano, salt, pepper) in a small bowl to create the blackening seasoning.
Pat tilapia fillets
Pat tilapia fillets completely dry. Press the blackening seasoning firmly onto both sides of each fillet.
Heat a cast
Heat a cast iron skillet over high heat until smoking. Spray with cooking spray for 1 second. Place fillets in the pan.
Cook 3-4 minutes
Cook 3-4 minutes per side without moving until a dark crust forms and fish flakes easily. Internal temp: 145°F/63°C.
Meanwhile heat cauliflower
Meanwhile, heat cauliflower rice in a separate pan with cooking spray. Season with salt and pepper.
Plate cauliflower rice
Plate cauliflower rice, top with blackened tilapia. Squeeze lemon juice over everything, sprinkle with parsley and ground flaxseed. Serve immediately.
P:E RATIO
4.3
Excellent
NUTRITION FACTS
Nutrition Facts
2 servings per container
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.