Baked Blackened Tilapia

• 분량: 4 servings
• 활동 시간: 5 minutes
• 총 시간: 20 minutes

재료

1 ⅓ lbs. tilapia

2 tbsp. butter (or olive oil or ghee)

1 tbsp paprika

1 tsp onion powder

1/2 tsp kosher salt

1/2 tsp black pepper

1/2 tsp chili powder

1/4 tsp oregano

1/4 tsp dried thyme

1/4 teaspoon garlic powder

방향

Cover fish with melted butter.

Preheat the oven to 425 degrees. Place the fish in a baking dish sprayed with cooking spray. Melt the butter and brush or drizzle onto of the fish.

Coat fish in spice blend.

Mix together the spices to create the blackening rub. Coat on one side for a milder flavor or on both sides for a spicier flavor. You may have some extra seasoning.

Bake until flaky.

Bake for 10-12 minutes until fish flakes easily with a fork.

영양 정보

• 1회 제공량: 6 oz.
• 칼로리: 184 cal
• 지방 전체: 7 g
• 포화 지방: 5 g
• 콜레스테롤: 91 mg
• 나트륨: 381 mg
• 탄수화물 전체: 2 g
• 식이섬유: 1 g
• 총 당류: 0 g
• 단백질: 28 g