Blackened Tilapia

Tilapia is one of my go-to protein sources!  It’s easy to make, packed with protein, low fat, tastes delicious, and it is CHEAP.

I buy a big bag of frozen filets and dethaw each one in the fridge the day before I plan to eat it.  You can also just leave it on the counter a couple hours before cooking or even run under cold water in the sink for about 20 minutes to dethaw in a pinch – another reason to love this protein source!


I always cook it the same way – blackened.  This meal could not be easier!

Blackened Tilapia


Tilapia Filet
Old Bay Blackening Seasoning


  1. Heat a non-stick skillet on medium for about 5 minutes.
  2. Spray zero-calorie cooking spray on the skillet and place tilapia on top.
  3. Season the exposed side liberally with blackening seasoning.
  4. Cook about 3 minutes, then flip over and cook another 3 minutes.


95 calories | 0 g carbs, 2 g fat, 20 g protein

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