Blackened Tilapia Recipe

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Ingredients:

Serving

4 -6 tilapia fillets
1/2 cup all-purpose flour
2 tbsp creole seasoning
milk, enough to cover fish
1 tbsp canola oil

Directions:

Place fillets in milk and soak for 30 to 60 minutes in refrigerator.
Meanwhile combine the 1/2 cup flour with the creole seasoning ( I recommend Emeril's Essence). Mix well.
When ready, remove fish one at a time and coat with flour mixture, shaking off loose excess before cooking.
Heat non stick pan on medium heat with 1 TBS of oil until rim of pan is hot to touch.
Cook fillet(s) until the they flake easily, roughly about 3 minutes per side.
Sprinkle with desired salt once on plate and enjoy.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	151.34 Kcal (634 kJ)
Calories from fat	39.34 Kcal
		% Daily Value*
Total Fat	4.37g	7%
Cholesterol	48.33mg	16%
Sodium	50.48mg	2%
Potassium	303.08mg	6%
Total Carbs	7.92g	3%
Dietary Fiber	0.31g	1%
Protein	20.38g	41%
Iron	1.1mg	6%
Calcium	11.2mg	1%

Amount Per 100 g
Calories	138.32 Kcal (579 kJ)
Calories from fat	35.95 Kcal
		% Daily Value*
Total Fat	3.99g	7%
Cholesterol	44.17mg	16%
Sodium	46.13mg	2%
Potassium	277mg	6%
Total Carbs	7.24g	3%
Dietary Fiber	0.29g	1%
Protein	18.62g	41%
Iron	1mg	6%
Calcium	10.3mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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