Looking for a flavorful, healthy dinner that’s ready in minutes? This Blackened Tilapia with Zucchini Noodles is a perfect choice. The spicy blackened seasoning adds a punch to the tender tilapia, while the zucchini noodles keep it light, fresh, and low-carb. Whether you’re watching carbs or just want a quick and satisfying meal, this recipe is sure to impress!
Ingredients
For the Blackened Tilapia:
- 4 tilapia fillets
- 2 tablespoons olive oil
- 2 teaspoons smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Zucchini Noodles:
- 4 medium zucchini, spiralized
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup grated Parmesan cheese (optional)
Optional Garnishes:
- Lemon wedges
- Fresh parsley, chopped
Preparation
Season the Tilapia
- In a small bowl, mix smoked paprika, garlic powder, onion powder, thyme, oregano, cayenne pepper, salt, and black pepper.
- Pat the tilapia fillets dry with paper towels. Rub the seasoning mix generously over both sides of the fillets.
Cook the Tilapia
- Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
- Add the seasoned tilapia fillets to the skillet and cook for 3-4 minutes on each side, or until the fish is flaky and cooked through. Remove from the skillet and set aside.
Prepare the Zucchini Noodles
- In the same skillet, heat 2 tablespoons of olive oil over medium heat.
- Add minced garlic and sauté for 30 seconds until fragrant.
- Toss in the spiralized zucchini noodles, season with salt and black pepper, and sauté for 2-3 minutes until just tender. Avoid overcooking to maintain a slight crunch.
- If using, sprinkle Parmesan cheese over the zucchini noodles and toss to combine.
Assemble and Serve
- Plate the zucchini noodles and top with the blackened tilapia fillets.
- Garnish with lemon wedges and fresh parsley, if desired.
Variation Ideas
- Vegetarian Option: Replace tilapia with seasoned tofu or grilled portobello mushrooms.
- Alternative Proteins: Use salmon, cod, or shrimp instead of tilapia.
- Extra Veggies: Add cherry tomatoes or bell peppers to the zucchini noodles for more color and flavor.
- Spicy Upgrade: Drizzle Sriracha or add red chili flakes for additional heat.
Cooking Notes
- Spiralizing Tip: If you don’t have a spiralizer, use a julienne peeler or buy pre-spiralized zucchini from the grocery store.
- Non-Stick Pan: A non-stick skillet helps prevent the fish from sticking and makes cleanup easier.
- Seasoning Adjustment: Reduce cayenne pepper for a milder flavor or increase it for extra spice.
Serving Suggestions
Pair this Blackened Tilapia with Zucchini Noodles with a simple side salad or a light soup for a complete meal. A crisp white wine or sparkling water with lemon complements the flavors beautifully.
Tips
- Keep Zoodles Crisp: Don’t salt the zucchini before cooking; this prevents excess water release and keeps the noodles from getting soggy.
- Check Fish Doneness: Tilapia is done when it flakes easily with a fork and turns opaque.
- Batch Cooking: Double the blackened seasoning mix and store it in an airtight container for future use.
Prep Time, Cooking Time, and Total Time
- Prep Time: 10 minutes
- Cooking Time: 10 minutes
- Total Time: 20 minutes
Nutritional Information (per serving, based on 4 servings):
- Calories: 280
- Protein: 30g
- Fat: 15g
- Carbohydrates: 8g
- Sodium: 500mg
FAQs
Can I use frozen tilapia?
Yes, but thaw the fillets completely and pat them dry before seasoning to ensure they cook evenly and crisp up properly.
Can I make this dish dairy-free?
Absolutely! Omit the Parmesan cheese or use a dairy-free alternative.
How do I store leftovers?
Store the fish and zucchini noodles separately in airtight containers in the refrigerator for up to 2 days. Reheat gently to avoid overcooking.
Conclusion
This Blackened Tilapia with Zucchini Noodles combines bold flavors and healthy ingredients for a quick and satisfying meal. It’s an easy way to enjoy a restaurant-quality dish right at home. Perfect for weeknights, this low-carb dinner will impress your taste buds and your guests.