Baked Blackened Tilapia

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 20 minutes

配料

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

步骤

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.

营养

• 每份大小: 6 oz.
• 卡路里: 184 cal
• 总脂肪: 7 g
• 饱和脂肪: 5 g
• 胆固醇: 91 mg
• 钠: 381 mg
• 总碳水化合物: 2 g
• 膳食纤维: 1 g
• 总糖: 0 g
• 蛋白质: 28 g