Breastfeeding Friendly Blackened Tilapia
Smoky, bold, and deeply satisfying, this blackened tilapia delivers serious flavor without a lot of fuss. Tilapia is a lean, mild white fish that's a smart protein choice when you're nursing and need meals that come together quickly without sacrificing nutrition. The homemade blackening spice — smoked paprika, cumin, thyme, oregano, and a touch of cayenne — gives you full control over exactly what goes into the blend, which matters when you're paying closer attention to what you eat. Garlic-infused oil keeps the garlicky depth in the dish while skipping whole garlic cloves, a swap that works beautifully here. A screaming-hot cast-iron skillet does all the heavy lifting, creating that gorgeous, deeply charred crust while keeping the inside tender and flaky. A squeeze of fresh lemon at the end brightens everything up and balances the smoky spice perfectly. It's the kind of weeknight dinner that feels like a treat but takes almost no time to pull off.
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Learn more →Ingredients
4 servings
- 4 tilapia fillets (about 6 oz each)
- 2 tbsp garlic-infused oil
- 1 tbsp unsalted butter
For the blackening spice
- 2 tbsp smoked paprika
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 tsp ground cumin
- ½ tsp cayenne pepper
- ½ tsp black pepper
- 1 tsp salt
For serving
- 2 scallions, green tops only, thinly sliced (optional)
- 1 lemon, cut into wedges (optional)
Instructions
- 1
Pat the tilapia fillets completely dry with paper towels.
- 2
In a small bowl, combine the smoked paprika, dried thyme, dried oregano, ground cumin, cayenne pepper, black pepper, and salt. Stir until evenly mixed.
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