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Cajun Blackened Tilapia Wrap with Remoulade Slaw

Cajun Blackened Tilapia Wrap with Remoulade Slaw

Lunch
Prep Time
15min
Cook Time
15min
Servings
5
Calories
556
Chef's Note

For the best blackened effect, make sure your pan is very hot before adding the fish. If you prefer a less spicy wrap, reduce the amount of Cajun seasoning and hot sauce. You can also prepare the remoulade sauce and slaw a day ahead to save time and allow the flavors to develop more fully.

Tags
cajun
fish
tilapia
wrap
lunch
high-protein
balanced
quick
seafood
spicy
Ingredients
  • 2 pounds tilapia fillets

  • 3 tablespoons Cajun seasoning

  • 2 tablespoons olive oil

  • 5 each large flour tortillas

  • 3 cups cabbage

  • 2 medium carrots

  • 1 medium red bell pepper

  • 4 stalks green onions

  • 1/2 cup mayonnaise

  • 1/4 cup Greek yogurt

  • 2 tablespoons Dijon mustard

  • 1 tablespoon capers

  • 1 tablespoon pickle relish

  • 1 tablespoon lemon juice

  • 1 teaspoon garlic powder

  • 1 teaspoon paprika

  • 1 teaspoon hot sauce

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 2 medium avocado

Instructions
  • 1

    Prepare the remoulade sauce by combining 1/2 cup mayonnaise, 1/4 cup Greek yogurt, 2 tablespoons Dijon mustard, 1 tablespoon capers, 1 tablespoon pickle relish, 1 tablespoon lemon juice, 1 teaspoon garlic powder, 1 teaspoon paprika, 1 teaspoon hot sauce, 1/2 teaspoon salt, and 1/4 teaspoon black pepper in a bowl. Mix well and refrigerate.

  • 2

    Shred 3 cups cabbage, grate 2 medium carrots, dice 1 medium red bell pepper, and slice 4 green onions. Combine in a large bowl.

  • 3

    Add 3/4 of the remoulade sauce to the vegetable mixture and toss to coat evenly. Set aside to allow flavors to meld.

  • 4

    Pat 2 pounds tilapia fillets dry with paper towels. Season both sides with 3 tablespoons Cajun seasoning, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  • 5

    Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Cook the tilapia for 3-4 minutes per side until blackened and cooked through (internal temperature of 145°F).

  • 6

    Remove fish from heat and let rest for 2 minutes before breaking into large flakes.

  • 7

    Warm 5 large flour tortillas in the microwave for 20 seconds or in a dry skillet.

  • 8

    Slice 2 medium avocados and divide evenly among the tortillas.

  • 9

    Divide the flaked tilapia evenly among the tortillas.

  • 10

    Top each with a generous portion of the remoulade slaw.

  • 11

    Drizzle the remaining remoulade sauce over the filling.

  • 12

    Fold in the sides of each tortilla and roll up tightly to form a wrap.

  • 13

    Cut each wrap in half diagonally and serve immediately.

Nutrition Information (per serving)
556
Calories
53g
Protein
38g
Carbs
22g
Fat

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