Blackened Tilapia Fish Tacos
Quick, flavorful, and healthy, these Blackened Tilapia Fish Tacos feature lean, spicy tilapia, a vibrant lime-cilantro slaw, and creamy avocado, all nestled in warm tortillas for a perfectly balanced meal.
For 4 servings
Prepare the Slaw: In a medium bowl, combine shredded green cabbage, thinly sliced red onion, and chopped cilantro. Drizzle with fresh lime juice, season with salt and black pepper, and toss well to combine. Set aside to allow flavors to meld.
Prepare the Tilapia: Pat tilapia fillets very dry with paper towels. This is crucial for achieving a good crust. Generously sprinkle blackening seasoning over both sides of each fillet, pressing gently to adhere.
Cook the Tilapia: Heat olive oil in a large cast-iron skillet or heavy-bottomed pan over medium-high heat until shimmering and almost smoking. Carefully place the seasoned tilapia fillets in the hot pan.
Sear the Fish: Cook for 2-3 minutes per side, or until the fish is opaque, flakes easily with a fork, and has a dark, crusty "blackened" exterior. Be careful not to overcrowd the pan; cook in batches if necessary. Remove from pan and set aside.
Warm Tortillas: While the fish rests, warm the tortillas. You can do this by heating them directly over a gas flame for 15-20 seconds per side, in a dry skillet over medium heat for 30 seconds per side, or wrapped in a damp paper towel and microwaved for 30-60 seconds. Keep warm in a tortilla warmer or wrapped in foil.
Assemble Tacos: Flake the cooked tilapia into bite-sized pieces using a fork. Lay out the warm tortillas.
Serve: Divide the flaked fish among the tortillas. Top each with a generous spoonful of the prepared slaw, a few slices or cubes of avocado, and a dollop of plain Greek yogurt or sour cream. Serve immediately with extra lime wedges.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Skimp on Drying: Patting the tilapia very dry before seasoning is key to getting that perfect blackened crust and preventing the fish from steaming.
- 2Hot Pan is Crucial: Ensure your skillet is very hot before adding the fish. This creates the characteristic sear and prevents sticking. Cast iron works best for blackening.
- 3Customize Your Seasoning: While store-bought blackening seasoning is convenient, you can easily make your own with paprika, cayenne pepper, garlic powder, onion powder, dried thyme, dried oregano, salt, and black pepper. Adjust cayenne to your spice preference.
- 4Add a Sauce: For an extra layer of flavor, whip up a quick crema by mixing Greek yogurt or sour cream with a squeeze of lime, a pinch of salt, and a dash of hot sauce or chipotle powder.
Adapt it for your goals.
Protein Swap
Substitute tilapia with other firm white fish like cod, mahi-mahi, or even shrimp for a different texture and flavor.
Sauce EnhancementSauce Enhancement
Whisk together Greek yogurt, a squeeze of lime juice, a pinch of salt, and a teaspoon of minced chipotle in adobo sauce for a smoky, spicy crema.
Slaw VariationSlaw Variation
Add diced mango or pineapple to the slaw for a sweet and tangy tropical twist that pairs wonderfully with the blackened fish.
Why this is on our healthy list.
Lean Protein Source
Tilapia is an excellent source of lean protein, essential for muscle repair, growth, and satiety, without adding excessive saturated fat.
Rich in Omega-3 Fatty Acids
While not as high as salmon, tilapia still provides beneficial omega-3 fatty acids, which support heart health and reduce inflammation.
Vitamin and Mineral Boost
The fresh slaw and avocado contribute a good dose of vitamins (like Vitamin C and K), minerals, and dietary fiber, aiding digestion and overall well-being.
Frequently asked questions
Yes, but ensure it's fully thawed and thoroughly patted dry before seasoning and cooking. Excess moisture will prevent proper blackening.
