Looking for a delicious low-carb dinner that doesn’t skimp on flavor? This Blackened Tilapia with Zucchini Noodles is the perfect solution! The bold, smoky spices of blackened tilapia pair beautifully with light and fresh zucchini noodles, creating a meal that’s quick, healthy, and satisfying. Whether you’re following a keto diet or just want a lighter option, this dish is sure to become a favorite.
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
- ½ teaspoon cayenne pepper (adjust to taste)
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Zucchini Noodles:
- 4 medium zucchinis, spiralized
- 2 tablespoons olive oil or butter
- 3 garlic cloves, minced
- ½ teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- 1 tablespoon lemon juice
- 2 tablespoons grated Parmesan cheese (optional, for garnish)
Optional Garnish:
- Fresh parsley or basil, chopped
- Lemon wedges
Preparation
Season the Tilapia
- In a small bowl, mix together the smoked paprika, garlic powder, onion powder, dried thyme, cayenne pepper, salt, and black pepper.
- Pat the tilapia fillets dry with paper towels, then rub each fillet generously with the spice mixture on both sides.
Cook the Tilapia
- Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
- Once the oil is hot, add the tilapia fillets. Cook for 3-4 minutes per side, or until the fish is cooked through and has a dark, golden crust. Remove from the skillet and set aside.
Prepare the Zucchini Noodles
- In the same skillet, add 2 tablespoons of olive oil or butter.
- Sauté the minced garlic and red pepper flakes for about 1 minute, until fragrant.
- Add the spiralized zucchini noodles to the skillet and toss gently to coat. Cook for 2-3 minutes, or until the zoodles are just tender but not soggy.
- Season with salt, black pepper, and a squeeze of lemon juice.
Combine and Serve
- Plate the zucchini noodles and top with the blackened tilapia fillets.
- Garnish with fresh parsley or basil and a sprinkle of Parmesan cheese, if desired. Serve with lemon wedges on the side.
Variation
- Protein Swap: Use salmon, shrimp, or chicken instead of tilapia.
- Spice Level: Adjust the cayenne pepper to make the dish milder or spicier.
- Add Veggies: Toss in cherry tomatoes, bell peppers, or mushrooms with the zoodles for extra flavor.
- Pasta Option: Replace zucchini noodles with whole wheat spaghetti or gluten-free pasta for a more filling meal.
Cooking Notes
- Zoodles Tips: Avoid overcooking the zucchini noodles to keep them firm and prevent them from releasing excess moisture.
- Spice Blend: Double the blackened spice mix and store in an airtight container for future use.
Serving Suggestions
Pair this dish with:
- A crisp green salad with a tangy vinaigrette
- Steamed asparagus or broccoli
- A chilled glass of Sauvignon Blanc
Tips
- Use a cast-iron skillet for the best crust on the tilapia.
- Pat the fish dry thoroughly to help the spices stick and prevent steaming.
- For added texture, top the zoodles with toasted pine nuts or almonds.
Prep Time:
15 minutes
Cooking Time:
15 minutes
Total Time:
30 minutes
Nutritional Information (Per Serving):
- Calories: 300
- Protein: 35g
- Fat: 15g
- Carbohydrates: 8g
- Sodium: 450mg
FAQs
1. Can I make this dish ahead of time?
The blackened tilapia can be cooked ahead and reheated. However, zucchini noodles are best prepared fresh to maintain their texture.
2. What can I use if I don’t have a spiralizer?
If you don’t have a spiralizer, use a julienne peeler or buy pre-spiralized zucchini from the grocery store.
3. How do I keep zucchini noodles from being watery?
Lightly salt the noodles and let them sit for 10 minutes, then pat them dry before cooking.
Conclusion
This Blackened Tilapia with Zucchini Noodles is a winning combination of bold spices and fresh flavors. Perfect for a quick weeknight dinner or a healthy meal prep option, this dish will impress your taste buds while keeping your diet on track. Try it tonight and savor the guilt-free goodness!