Baked Blackened Tilapia

• khẩu phần: 4 servings
• thời gian hoạt động: 5 minutes
• tổng thời gian: 20 minutes

Nguyên liệu

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

Hướng dẫn

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.

Dinh dưỡng

• Kích thước Khẩu phần: 6 oz.
• Calo: 184 cal
• Tổng Chất béo: 7 g
• Chất béo bão hòa: 5 g
• Cholesterol: 91 mg
• Natri: 381 mg
• Tổng Carbohydrate: 2 g
• Chất xơ: 1 g
• Tổng Đường: 0 g
• Chất đạm: 28 g