Zesty Cajun Pan-Seared Tilapia
This Zesty Cajun Pan-Seared Tilapia is a flavorful dish that highlights the vibrant spices characteristic of Cajun cuisine. Perfectly seared to create a crispy exterior, the tilapia retains its tender and flaky texture inside. It is seasoned with a blend of garlic, black pepper, and a kick of cayenne, delivering a delightful punch for spice lovers. Pair it with steamed broccoli and roasted red potatoes for a wholesome and satisfying meal that your family will adore. Whether you're looking for a quick weeknight dinner or an impressive dish to serve guests, this recipe is bound to become a favorite at your table.
4
Servings
210
Calories
10
Ingredients
Ingredients
tilapia fillets
2 lbs (thawed and patted dry)
garlic powder
2 teaspoons (none)
black pepper
2 teaspoons (none)
cajun seasoning
2 teaspoons (none)
salt
1 teaspoon (none)
smoked paprika
1 teaspoon (none)
cayenne pepper
1/2 teaspoon (adjust to taste)
canola oil
1 tablespoon (for cooking)
olive oil
1 tablespoon (for cooking)
lemon
1 (cut into wedges for garnish)
Instructions
1
Start by thawing the tilapia fillets if they are frozen, and pat them dry with paper towels to ensure a nice sear.
2
In a medium bowl, combine garlic powder, black pepper, Cajun seasoning, salt, smoked paprika, and cayenne pepper. Mix well to create an even spice blend.
3
Rub the spice mixture generously on both sides of each tilapia fillet, ensuring they are thoroughly coated.
4
In a large skillet, heat half of the canola oil and half of the olive oil over medium-high heat until shimmering.
5
Carefully place the first batch of seasoned tilapia fillets into the skillet, avoiding overcrowding. Cook for about 2-3 minutes per side, or until the fillets are golden brown and cooked through. Adjust the cooking time based on the thickness of the fillets.
6
Remove the cooked fillets from the skillet and repeat the cooking process with the remaining fillets, adding more oil as needed.
7
Once all fillets are cooked, serve immediately with fresh lemon wedges for squeezing on top, enhancing the dish with a zesty pop of flavor.
Nutrition Information
10g
Fat
1.5g
Carbs
25.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Cajun Pan-Seared Tilapia?
It is a flavorful seafood dish featuring tilapia fillets seasoned with Cajun spices, pan-seared to achieve a crispy exterior and a tender, flaky interior.
How many servings does this recipe provide?
This recipe makes 4 servings.
What are the nutritional values for one serving?
Each serving contains approximately 210 calories, 10g of fat, 1.5g of carbohydrates, and 25.5g of protein.
What spices are in the Cajun seasoning blend?
The blend includes garlic powder, black pepper, Cajun seasoning, salt, smoked paprika, and cayenne pepper.
How long should I cook the tilapia fillets?
Cook the fillets for about 2-3 minutes per side, or until they are golden brown and cooked through.
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia, but ensure they are completely thawed and patted dry with paper towels before seasoning.
Why is it important to pat the tilapia dry?
Patting the fish dry ensures you get a nice sear and a crispy exterior when pan-frying.
What type of oil is best for pan-searing the tilapia?
The recipe recommends using a combination of 1 tablespoon of canola oil and 1 tablespoon of olive oil.
How can I adjust the heat level of this dish?
You can adjust the amount of cayenne pepper to taste depending on your preference for spiciness.
What sides are suggested to pair with this tilapia?
It pairs perfectly with steamed broccoli and roasted red potatoes for a wholesome meal.
Is this a quick recipe to make?
Yes, it is tagged as a quick meal and a weeknight dinner, taking only a few minutes per side to cook.
What is the protein content of this recipe?
This recipe is high in protein, providing 25.5g per serving.
How much tilapia do I need for 4 people?
You will need approximately 2 lbs of tilapia fillets.
What garnish should I use for serving?
Serve the tilapia with fresh lemon wedges to provide a zesty pop of flavor.
Is this dish low in carbohydrates?
Yes, it is very low in carbohydrates, with only 1.5g per serving.
What heat setting should I use for the skillet?
You should heat the oil over medium-high heat until it is shimmering before adding the fish.
How much garlic powder is used?
The recipe calls for 2 teaspoons of garlic powder.
Is smoked paprika necessary?
Smoked paprika is used to add a depth of flavor and a smoky quality to the Cajun spice blend.
Should I cook all the fish at once?
It is better to cook in batches to avoid overcrowding the skillet, which ensures the fish sears properly.
What does the Cajun seasoning add to the dish?
It adds vibrant spices and a traditional southern flavor profile characteristic of Cajun cuisine.
How much salt is included in the seasoning?
The recipe uses 1 teaspoon of salt for the spice blend.
Is this recipe considered healthy?
Yes, it is tagged as a healthy dinner due to its high protein and low carbohydrate content.
Can I use only one type of oil?
While the recipe uses both canola and olive oil, you can use 2 tablespoons of your preferred cooking oil if needed.
What is the preparation for the lemon?
The lemon should be cut into wedges to be squeezed over the fish just before eating.
How do I ensure the spice mixture is even?
Combine all the dry spices in a medium bowl and mix them well before rubbing them onto the fish.
Is this recipe suitable for families?
Yes, it is described as a family-friendly meal that both guests and family members will enjoy.
How much cayenne pepper is used?
The recipe calls for 1/2 teaspoon of cayenne pepper, which can be adjusted to your heat tolerance.
Does this recipe include any sugar?
No, the recipe does not contain any added sugar.
What is the primary protein source?
The primary protein source is tilapia, a mild white fish.
How many ingredients are in this recipe?
There are 10 ingredients total, including the fish, spices, oils, and lemon garnish.