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Spicy Pan-Seared Tilapia: Dairy Free, Gluten Free

10:00 PM

Fish used to freak us out. We didn't know if we liked it, we didn't know how to cook it, we didn't want it to stink up the house. We didn't eat much of it until two years ago, when we vacationed in Barcelona and tried it fresh-caught from the Mediterranean. That won us over; although we definitely prefer it when the texture is light and the taste isn't too, for lack of a better word, "fishy." 

Fish has a bad reputation—and sure, some of it's more difficult to handle than others—but tilapia is one of the easiest things to whip up. This particular recipe is incredible; the spices caramelize on the outside while the fish turns to butter in your mouth. And remember that leftover blackening spice rub we made for the cajun chicken alfredo, here? Guess what—you'll use it for this recipe.

Prep Time: 5 minutes
Cook Time: 6-10 minutes


2 tilapia filets (fresh or frozen and thawed)
2 tbsp. gluten free all-purpose flour (we used Bob's Red Mill)
2 tbsp. butter alternative (we used Earth Balance Soy Free)
1 tbsp. blackening spice rub (see recipe below)

Blackening Spice Rub—
1 tbsp. garlic powder
1 tbsp. black pepper
1/2 tbsp. salt
2 tsp. cumin
2 tsp. granulated onion
1 tsp. chipotle pepper
1 tsp. paprika
1 tsp. Italian seasoning
1/2 tsp. chili powder
this will make more than you need; save the rest in an airtight container and use for cajun chicken alfredo!

1. Dredge Your Tilapia
Mix your flour and spice rub. Dredge your tilapia on both sides—spread the flour mixture on a flat surface and pat it into both sides.

2. Cook Your Tilapia
Put one tablespoon of butter substitute in a pan over medium-high heat. Once the pan is hot and the butter is melted, drop in your fish. Cook for 3–5 minutes, add another tablespoon of butter to the pan, and flip. Cook 3–5 minutes on the other side. Temp your fish, or watch for it to begin flaking apart.

That's it! So incredibly easy, right? We served it with sweet potatoes and asparagus for a colorful, healthy, delicious meal.


See you soon,
Becky + Tanya

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