Blackened Tilapia
1 serving of blackened tilapia contains 273 Calories. The macronutrient breakdown is 5% carbs, 28% fat, and 67% protein. This is a good source of protein (82% of your Daily Value), vitamin d (47% of your Daily Value), and potassium (16% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 6 minutes
Ingredients
Brown sugar 3 tsp brownulated or 10g
Directions
- Combine the paprika, brown sugar, oregano, garlic powder, cumin, cayenne pepper, and salt in a small bowl; mix until well combined (use your fingers to break up the lumps of brown sugar). Sprinkle the spice rub evenly over both sides of the tilapia fillets.
- Heat the olive oil over medium-high heat in a large non-stick pan. Cook the fillets for 2-3 minutes on each side until reddish-brown on the outside and flaky on the inside.
- Serve and enjoy!
Nutrition Facts
For 1 serving of blackened tilapia (237g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 273 | |
| Fats | 9g | 11% |
| Saturated fats | 2g | 10% |
| Trans fats | 0g | |
| Cholesterol | 113mg | 38% |
| Sodium | 508mg | 22% |
| Carbs | 3g | 1% |
| Net carbs | 3g | |
| Fiber | 1g | 3% |
| Sugar | 2g | |
| Protein | 46g | |
| Calcium | 42mg | 4% |
| Iron | 2mg | 26% |
| Potassium | 738mg | 16% |
| Vitamin D | 7μg | 47% |
| Vitamins and Minerals | ||
| Alpha carotene | 6μg | |
| Beta carotene | 301μg | |
| Caffeine | 0mg | |
| Choline | 98mg | 18% |
| Copper | 0.2mg | 18% |
| Fluoride | 0μg | |
| Folate (B9) | 57μg | 14% |
| Lycopene | 0μg | |
| Magnesium | 67mg | 16% |
| Manganese | 0.2mg | 7% |
| Niacin | 9mg | 56% |
| Pantothenic acid | 1mg | 23% |
| Phosphorus | 396mg | 57% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 95μg | 173% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 565IU | |
| Vitamin A | 28μg | 3% |
| Vitamin B12 | 4μg | 149% |
| Vitamin B6 | 0.4mg | 33% |
| Vitamin C | 0.1mg | 0.1% |
| Vitamin D IU | 281IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 7μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 11μg | 9% |
| Zinc | 1mg | 8% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 2g | |
| Glucose | 0g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 10% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.4g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 5g | |
| Cystine | 0.5g | |
| Glutamic acid | 7g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.5g | |
| Tyrosine | 2g | |
| Valine | 2g | |
