Spiced Blackened Tilapia with Mango Mint Slaw
- Serves
- 4 servings
- Prep
- 15 min
- Cook
- 15 min
- Cost
- $18.50
- Nutrition
- 290 cal · 32g protein
- quick
- high-protein
🍳 1 pan + 1 bowl
Spiced Blackened Tilapia with Mango Mint Slaw is a Cajun-inspired weeknight dinner that serves 4 and is on the table in about 30 minutes, for around $19 in groceries. You'll need 1 pan + 1 bowl, and the 10 ingredients below are everyday supermarket items. Add it to your week and the whole grocery list lands in your Instacart cart in one tap.
Goes with: Warm pita and hummus (5 min)
Contains: Fish— based on the ingredients; brands vary, so check labels.
Cookware you'll need
Set these out before you start — it saves hunting through drawers mid-recipe.
- 12-inch nonstick skilletDon't have one? Amazon →
- 12-inch locking tongsDon't have one? Amazon →
- Salad spinnerDon't have one? Amazon →
- 8-inch chef's knifeDon't have one? Amazon →
- Large cutting boards (set of 2)Don't have one? Amazon →
- Measuring cups & spoonsDon't have one? Amazon →
Our kitchen essentials list · As an Amazon Associate, DinnerDrop earns from qualifying purchases.
Ingredients
- 1/4 tsp black pepper
- 1½ lb tilapia fillets
- 3 tbsp olive oil
- 2 tsp blackened spice blend
- 1 count fresh mango
- 2 count zucchini
- 1/2 cup fresh mint
- 1 count lime
- 1/4 count red onion
- 1/2 tsp salt
Steps
- Halve the mango and slice into thin strips; julienne the zucchini with a vegetable peeler or mandoline, finely chop the mint, slice the red onion thin, and toss together in a bowl with juice from the lime.
- Pat tilapia fillets dry, coat both sides evenly with blackened spice blend, and season with salt and pepper.
- Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering, then sear tilapia 3–4 minutes per side until opaque and flaking, working in two batches if needed; transfer to plates.
- Drizzle remaining 1 tbsp olive oil over the mango-zucchini salad, toss gently, and divide among plates next to the tilapia.
- Picky eaters can have the tilapia with just a little salt and plain mango slices on the side.
- Make ahead: cut the mango, zucchini and onion up to a day ahead and keep covered in the fridge. Add the mint, lime and oil just before serving.
On the side: Warm pita and hummus (5 min)
1 package pita bread, 1 container hummus
- Warm the pitas in a dry skillet or the oven for 1 to 2 minutes, cut into wedges and serve with the hummus.
Nutrition per serving
- Protein
- 32 g
- Carbohydrates
- 22 g
- Fiber
- 3 g
- Sugar
- 14 g
- Fat
- 9 g
- Saturated fat
- 2 g
- Sodium
- 520 mg
Estimated from the ingredients and amounts in this recipe; brands and portions vary. Not medical or dietary advice.
Photo: DinnerDrop