Lactose Free Blackened Tilapia
That deep, smoky crust on these tilapia fillets is the kind of thing that makes a weeknight dinner feel like a restaurant experience. A bold homemade spice blend — smoked paprika, cumin, cayenne, thyme, and oregano — gets pressed firmly into each fillet before it hits a screaming-hot cast-iron skillet, creating that signature blackened char in just minutes. The small amount of butter used here is well within what most people avoiding lactose can comfortably handle, and it's the only dairy in the entire dish, so there are no hidden cream sauces or cheesy toppings to worry about. Garlic-infused oil does the heavy lifting for richness and flavor, keeping things light without sacrificing any depth. A squeeze of fresh lemon at the end cuts right through the heat and ties everything together beautifully. Scallion greens scattered on top add a pop of color and a mild oniony bite that makes the whole plate look as good as it tastes.
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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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