Low FODMAP Blackened Tilapia
Bold, smoky, and deeply charred at the edges, this cast-iron tilapia brings serious restaurant energy to a weeknight dinner for four. The blackening spice blend — smoked paprika, cumin, thyme, oregano, and a kick of cayenne — is built entirely from gut-friendly seasonings, so you get that punchy, complex crust without any of the usual trigger ingredients hiding in a store-bought seasoning packet. The real trick for keeping this dish digestible is the garlic-infused oil: you get all the savory depth of garlic flavor without the fructans that cause problems, since only the oil is used and no garlic solids make it into the pan. A screaming-hot cast-iron skillet does the heavy lifting here, creating that signature blackened crust in just a few minutes per side. Finished with a squeeze of lemon and a scatter of scallion greens — the green tops are the safe part — it's bright, bold, and genuinely satisfying. It's the kind of dish that proves eating around digestive triggers doesn't mean settling for bland food.
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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)
Can be omittedscallions
- 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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