Written by 10:17 am Quick & Flavorful Recipes

Quick & Healthy Blackened Tilapia with Zucchini Noodles: A Flavorful Low-Carb Delight

Looking for a quick, healthy dinner that’s both low-carb and packed with flavor? This blackened tilapia with zucchini noodles is a game-changer. The bold spices on the fish create a delicious crust, while the zucchini noodles provide a light and refreshing base, making this dish perfect for anyone watching their carb intake without sacrificing taste. This recipe comes together in under 30 minutes, making it an ideal option for busy weeknights when you want something healthy and satisfying.

Ingredients:

  • 4 tilapia fillets
  • 2 medium zucchini (for noodles)
  • 2 tbsp olive oil, divided
  • 1 tbsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp ground cumin
  • ½ tsp cayenne pepper (adjust to taste)
  • Salt and pepper, to taste
  • 1 lemon (for serving)

Instructions:

  1. Prepare the Spice Mix
    In a small bowl, combine the smoked paprika, garlic powder, onion powder, ground cumin, cayenne pepper, salt, and pepper. This spice mix will give the tilapia its signature blackened flavor. If you prefer a milder dish, reduce the amount of cayenne pepper.
  2. Season the Tilapia
    Pat the tilapia fillets dry with a paper towel to help the spices adhere better. Rub the spice mix generously on both sides of each fillet, pressing it in lightly so it forms a good coating.
  3. Cook the Tilapia
    Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once the oil is hot, add the tilapia fillets to the skillet. Cook for 3-4 minutes on each side, or until the fish is cooked through and flakes easily with a fork. The spices should form a dark, flavorful crust on the outside of the fish. Once cooked, remove the tilapia from the pan and set aside.
  4. Make the Zucchini Noodles
    While the fish is cooking, use a spiralizer to turn the zucchini into noodles (zoodles). If you don’t have a spiralizer, you can use a vegetable peeler to create thin strips.
    In the same skillet you used for the tilapia, add the remaining tablespoon of olive oil. Toss in the zucchini noodles and sauté for 2-3 minutes until they’re just tender but still have a slight crunch. Season with a little salt and pepper, and remove from the heat.
  5. Assemble and Serve
    Divide the zucchini noodles between plates and top each with a blackened tilapia fillet. Serve with a wedge of lemon for squeezing over the fish, which brightens the dish and enhances the flavors of the spices.

Why This Recipe Works

The bold, smoky flavors of the blackened tilapia are perfectly complemented by the light, fresh taste of the zucchini noodles, creating a dish that feels indulgent while being low in carbs. Tilapia is a mild fish, so it’s the ideal canvas for the strong spices in this recipe, and the quick sauté ensures that it remains tender and flaky.

Zucchini noodles (or zoodles) are a fantastic low-carb alternative to pasta. They absorb flavors well and have a satisfying texture that makes this dish feel substantial, even without the carbs. Plus, they’re incredibly easy to make and cook in just minutes, making this a fast, wholesome meal you can throw together on even the busiest of nights.

Tips for Success

  1. Get the Perfect Sear:
    To ensure that your tilapia gets that perfect blackened crust, make sure the skillet is hot before you add the fish. Don’t move the fillets around too much once they’re in the pan—let them sit for a few minutes on each side to develop that delicious char.
  2. Zucchini Noodle Tips:
    Zucchini noodles can release a lot of water as they cook, which may cause them to become soggy. To avoid this, make sure to cook them quickly over high heat. If you’re concerned about excess moisture, you can also pat the noodles dry with a paper towel before cooking.
  3. Customizing the Spice Level:
    If you’re not a fan of spicy food, feel free to reduce or omit the cayenne pepper. On the other hand, if you love a bit of heat, you can increase the amount of cayenne or even add some red pepper flakes to the spice mix.
  4. Serve with a Side:
    While this dish is a complete meal on its own, it also pairs wonderfully with a simple green salad or a side of roasted vegetables. The lightness of the zucchini noodles leaves room for plenty of healthy, flavorful additions.

This quick and healthy blackened tilapia with zucchini noodles is the perfect low-carb meal for anyone looking for something light, nutritious, and bursting with flavor. It’s an easy way to enjoy a satisfying dinner without spending hours in the kitchen, and it’s sure to become a regular in your recipe rotation. Whether you’re trying to eat healthier or just looking for a simple yet impressive dish, this one’s a must-try!

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