Blackened Tilapia Bowls
Blackened tilapia bowls are a lightened up twist on fish tacos. Pieces of zesty blackened tilapia are served with traditional toppings like corn, black beans, peppers, onions and avocado over a bed of rice for a dinner that is as good as it is good for you!
Servings: 4
Calories: 564kcal
Ingredients
- 1 tbsp chili powder
- 1 tbsp cumin
- 1/2 tsp cayenne pepper
- 1/2 tsp smoked paprika
- 1/4 tsp onion powder
- scant 1/8 tsp oregano
- lime zest
- 4 tilapia filets or other white fish filet of your choice
- 3 cloves garlic minced
- 1 cup cooked corn kernels canned or cut off the cob
- 1 red bell pepper diced
- 1 can black beans drained and rinsed
- 2 cups cooked cilantro lime rice
- fresh cilantro diced avocado, shredded lettuce, diced tomatoes, pico de gallo, thinly sliced red onion, lime wedges, shredded cheese, sour cream, use as many or as few as desired
Instructions
- Add all the spices to a small bowl and use a fork to stir together until evenly incorporated. Evenly divide the spices between the pieces of fish and use your hands to gently rub/press them into both sides. Liberally salt and pepper the fillets.1 tbsp chili powder, 1 tbsp cumin, 1/2 tsp cayenne pepper, 1/2 tsp smoked paprika, 1/4 tsp onion powder, scant 1/8 tsp oregano, lime zest, 4 tilapia filets
- Drizzle a large cast iron skillet, or dutch oven, liberally with olive oil and heat over medium high heat. When the oil's hot quickly add in the garlic and saute while stirring for about 20 seconds.3 cloves garlic
- Working in batches of two, add in the fish fillets. Let the fish cook undisturbed for about 2-3 minutes so it develops a nice deep sear, almost char-like. Use a spatula to carefully flip the fish over and continue cooking on the other side for 2 minutes. When the fish is completely cooked through use a spatula to transfer the fillets to a platter. Repeat this with the second batch, adding more olive oil before continuing.
- Transfer the second batch of cooked fillets to the same platter and sprinkle each filet with a bit of lime zest.
- Use the same, now empty skillet and add a bit more olive oil. Stir in the corn and red bell pepper. Cook for 1-2 minutes without stirring, then stir and continue cooking for a few more minutes, or until the veggies are tender.1 cup cooked corn kernels, 1 red bell pepper
- Add in the black beans and stir to evenly incorporate, and cook just until heated through. Remove the skillet from heat, and set aside.1 can black beans
- Add 1/2 cup cilantro lime rice to a bowl and top with some of the veggie mixture, pieces of blackened fish, and any/all of the assorted toppings.2 cups cooked cilantro lime rice
Notes
- The blackening spice do make the fish spicy. For a milder flavor, omit the cayenne pepper.
- It's really important to not touch the tilapia for 2 to 3 minutes while it sears. You want to let it sit without moving it to let it blacken.
- You might want to turn the fan on over your oven. This can get pretty smoky!
Nutrition
Calories: 564kcal | Carbohydrates: 87g | Protein: 43g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 132mg | Potassium: 841mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1862IU | Vitamin C: 41mg | Calcium: 68mg | Iron: 3mg