tilapia recipes healthy


15 min

Healthy Tilapia Recipe

Healthy Tilapia Recipe Photo 1


15 min


4 persons




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Author: Antonina Blum

An excellent and very easy recipe for lovers of healthy recipes. Tilapia fried in a pan in a large number of various spices. 


  • paprika : 1.5 tsp
  • light brown sugar : 1.5 tsp
  • dried oregano : 1 tsp
  • garlic powder : 0.75 tsp
  • cumin : 0.5 tsp
  • cayenne pepper : 0.25 tsp
  • salt : 1 tsp
  • six-ounce tilapia : 4 fillets
  • lime : 1 piece (cut into wedges (optional, for serving))
  • olive oil : 2 Tbsp (for cooking)

Metric Conversion

Stages of cooking

  1. Ingredients.

    Healthy Tilapia Recipe Photo 2
  2. Begin by making the Cajun spice rub. In a small bowl, combine paprika, brown sugar, oregano, salt, cumin, garlic powder and cayenne. Don’t worry about the amount of cayenne — the fillets have a little kick to them but they’re not too spicy, even for kids.

    Healthy Tilapia Recipe Photo 3
  3. Next, dust the spice rub evenly over the tilapia fillets.

    Healthy Tilapia Recipe Photo 4
  4. Heat the olive oil in a large sauté pan, then cook the fillets a few minutes per side, until crisp and reddish-brown (“blackened”) on the outside and flaky on the inside.

    Healthy Tilapia Recipe Photo 5

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