Blackened Tilapia
Serve with a green leafy salad and rice pilaf.

Servings: 4

• 2 tablespoons coarse salt
• 3 tablespoons paprika
• 2 tablespoons garlic powder
• 2 tablespoons onion powder
• 1 tablespoon cayenne pepper
• 1 tablespoon freshly ground black pepper
• 1 tablespoon dried oregano
• 1 tablespoon dried thyme
• 4 six-ounce tilapia fillets
• 2 tablespoons canola or olive oil

In a shallow dish, mix the salt, paprika, garlic and onion powders, cayenne, black pepper, oregano, and thyme. Generously coat fish fillets with spice mixture. Heat a large cast-iron skillet over medium-high heat, and add canola oil. Add fish and cook 3 minutes on each side, or until flesh is white opaque (cooked through) and spices are toasted. Transfer to plates, and serve.

COOKS NOTE: When blackening, make sure to use a heavy skillet (like cast iron) that can take the necessary high heat.

Per Serving: 255 Calories; 10g Fat (31.9% calories from fat); 1g Saturated Fat; 34g Protein; 12g Carbohydrate; 3g Dietary Fiber; 83mg Cholesterol; 2886mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1 1/2 Fat.

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