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Blackened Tilapia Tacos with Cabbage Slaw and White Rice

Blackened Tilapia Tacos with Cabbage Slaw and White Rice

Lunch
Prep Time
10min
Cook Time
15min
Servings
1
Calories
415
Chef's Note

To get a true 'blackened' crust without burning the fish, ensure your skillet is very hot before adding the tilapia and don't move the fish for the first 3 minutes.

Tags
tilapia
tacos
high-protein
quick-meal
seafood
mexican-inspired
low-calorie
Ingredients
  • 6.5 oz tilapia fillet

  • 2 tbsp white rice

  • 1 cup green cabbage

  • 1 large corn tortilla

  • 2 tsp mayonnaise

  • 1 tsp smoked paprika

  • 1/2 tsp garlic powder

  • 1/2 whole lime

Instructions
  • 1

    Rinse 2 tbsp white rice under cold water until clear. Place in a small pot with 1/4 cup water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed.

  • 2

    While rice cooks, wash the green cabbage and shred it into very thin strips using a sharp knife.

  • 3

    In a small mixing bowl, combine 2 tsp mayonnaise with the juice from 1/4 of the lime. Add the shredded cabbage and toss well to coat. Season with a pinch of salt and pepper.

  • 4

    Pat the 6.5 oz tilapia fillet completely dry with paper towels. In a small dish, mix 1 tsp smoked paprika, 1/2 tsp garlic powder, and a pinch of salt and pepper.

  • 5

    Rub the spice blend evenly over both sides of the tilapia, pressing firmly so the spices adhere.

  • 6

    Heat 1 tsp vegetable oil in a non-stick skillet over medium-high heat. Once the pan is very hot, add the tilapia. Cook for 3-4 minutes on the first side until the spices are dark and crusty (blackened).

  • 7

    Flip the fish carefully and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork. Remove fish from the pan.

  • 8

    Wipe the skillet clean and place 1 large corn tortilla in the pan for 30 seconds per side until warm and pliable.

  • 9

    Flake the blackened tilapia into large chunks and place inside the tortilla. Top with the cabbage slaw. Serve the hot white rice on the side with the remaining lime wedge.

Nutrition Information (per serving)
415
Calories
42g
Protein
36g
Carbs
16g
Fat

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