Skinny Blackened Tilapia
1 serving of skinny blackened tilapia contains 210 Calories. The macronutrient breakdown is 12% carbs, 35% fat, and 53% protein. This is a good source of protein (53% of your Daily Value), potassium (12% of your Daily Value), and vitamin b6 (28% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 6 minutes
Ingredients
Directions
- In a small bowl, mix together paprika, onion powder, garlic powder, salt, pepper, and cayenne.. Spread out on a plate.
- Rinse tilapia and pat dry. Dip each piece into seasoning mixture and coat on each side. Be sure each piece is coated well.
- Heat olive oil in a large non-stick pan. When pan is hot, add fish, cover and cook over medium heat about 3 minutes. Using a spatula, turn fish over, cover and continue to cook about 2-3 minutes, until fish flakes easily.
- Serve with lemon slices and enjoy!
- Recipe inspired by: http://www.skinnykitchen.com/recipes/fantastic-skinny-blackened-tilapia/
Nutrition Facts
For 1 serving of skinny blackened tilapia (182g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 210 | |
| Fats | 9g | 11% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 71mg | 24% |
| Sodium | 660mg | 29% |
| Carbs | 7g | 2% |
| Net carbs | 4g | |
| Fiber | 3g | 10% |
| Sugar | 0.5g | |
| Protein | 30g | |
| Calcium | 45mg | 5% |
| Iron | 2mg | 24% |
| Potassium | 576mg | 12% |
| Vitamin D | 4μg | 29% |
| Vitamins and Minerals | ||
| Alpha carotene | 21μg | |
| Beta carotene | 928μg | |
| Caffeine | 0mg | |
| Choline | 63mg | 12% |
| Copper | 0.2mg | 22% |
| Fluoride | 0.1μg | |
| Folate (B9) | 37μg | 9% |
| Lycopene | 0μg | |
| Magnesium | 50mg | 12% |
| Manganese | 0.2mg | 7% |
| Niacin | 6mg | 37% |
| Pantothenic acid | 1mg | 17% |
| Phosphorus | 265mg | 38% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 11% |
| Selenium | 60μg | 109% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 1755IU | |
| Vitamin A | 88μg | 10% |
| Vitamin B12 | 2μg | 93% |
| Vitamin B6 | 0.4mg | 28% |
| Vitamin C | 21mg | 24% |
| Vitamin D IU | 176IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 4μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 8μg | 7% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 0.5g | |
| Sucrose | 0.1g | |
| Glucose | 0.1g | |
| Fructose | 0.3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
