Skinny Blackened Tilapia
2 serving of skinny blackened tilapia contains 419 Calories. The macronutrient breakdown is 12% carbs, 35% fat, and 53% protein. This is a good source of protein (106% of your Daily Value), potassium (25% of your Daily Value), and vitamin b6 (56% 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 2 serving of skinny blackened tilapia (364g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 419 | |
| Fats | 17g | 22% |
| Saturated fats | 3g | 17% |
| Trans fats | 0g | |
| Cholesterol | 142mg | 47% |
| Sodium | 1320mg | 57% |
| Carbs | 13g | 5% |
| Net carbs | 8g | |
| Fiber | 6g | 20% |
| Sugar | 1g | |
| Protein | 59g | |
| Calcium | 90mg | 9% |
| Iron | 4mg | 47% |
| Potassium | 1152mg | 25% |
| Vitamin D | 9μg | 59% |
| Vitamins and Minerals | ||
| Alpha carotene | 41μg | |
| Beta carotene | 1855μg | |
| Caffeine | 0mg | |
| Choline | 127mg | 23% |
| Copper | 0.4mg | 44% |
| Fluoride | 0.1μg | |
| Folate (B9) | 74μg | 19% |
| Lycopene | 0μg | |
| Magnesium | 101mg | 24% |
| Manganese | 0.3mg | 14% |
| Niacin | 12mg | 75% |
| Pantothenic acid | 2mg | 33% |
| Phosphorus | 530mg | 76% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 22% |
| Selenium | 120μg | 218% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 3510IU | |
| Vitamin A | 176μg | 20% |
| Vitamin B12 | 4μg | 186% |
| Vitamin B6 | 1mg | 56% |
| Vitamin C | 42mg | 47% |
| Vitamin D IU | 352IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 9μg | |
| Vitamin E | 5mg | 32% |
| Vitamin K | 17μg | 14% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.2g | |
| Glucose | 0.2g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.3g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 4g | |
| Aspartic acid | 7g | |
| Cystine | 1g | |
| Glutamic acid | 9g | |
| Glycine | 3g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 3g | |
| Leucine | 5g | |
| Lysine | 5g | |
| Methionine | 2g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 3g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
