Blackened Tilapia with Dirty Rice

Flaky tilapia fillets coated in a homemade smoky Cajun spice blend and seared until blackened, served with hearty 'dirty rice' and a crisp green bean medley.

• Prep: 20 min
• Cook: 25 min
• Total: 45 min
• Servings: 6
• Cuisine: Cajun
• Difficulty: Medium
• Cost: $3.75/serving

Dietary

• Gluten-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Sugar
• High-Protein

Tags

• roast
• sauté
• savory
• spicy

Ingredients

• 1.5 pound tilapia fillets
• 3 tablespoon olive oil (divided and extra virgin)
• 1 tablespoon paprika
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 0.5 teaspoon cayenne pepper
• 0.5 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 1.25 teaspoon salt
• 0.5 teaspoon black pepper (freshly ground)
• 1.5 cup white rice (uncooked)
• 1 tablespoon butter
• 1 yellow onion (medium, finely diced)
• 1 green bell pepper (finely diced)
• 2 celeries (finely diced)
• 2 clove garlic (minced)
• 2.5 cup chicken broth (low-sodium)
• 1 pound fresh green beans (trimmed)

Instructions

1. Combine paprika, onion powder, garlic powder, cayenne pepper, dried oregano, dried thyme, 1 teaspoon of salt, and 1/2 teaspoon of black pepper in a small bowl to make the blackening seasoning. Set aside.
2. For the dirty rice: Melt 1 tablespoon of butter in a large saucepan over medium heat. Add the finely diced yellow onion, green bell pepper, and celery. Cook until softened, about 5-7 minutes. Stir in 2 cloves of minced garlic and cook for 1 minute more.
3. Add the 1 1/2 cups of white rice to the saucepan with the vegetables and stir to coat. Pour in 2 1/2 cups of chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes, or until the liquid is absorbed and rice is tender. Keep warm.
4. Pat the tilapia fillets very dry with paper towels. Rub each side with 1 tablespoon of olive oil, then generously dredge in the blackening seasoning.
5. Heat a large cast-iron skillet (or other heavy-bottomed skillet) over high heat until smoking. Add the seasoned tilapia fillets (in batches if necessary to avoid overcrowding). Sear for 2-3 minutes per side until deeply colored and cooked through.
6. While tilapia cooks, prepare the green beans: Toss the trimmed fresh green beans with 1 tablespoon of olive oil and 1/4 teaspoon of salt. Roast in the oven at 400°F (200°C) for 10-15 minutes, or pan-fry in a separate skillet until tender-crisp.
7. Serve the blackened tilapia immediately with the dirty rice and green bean medley.

Notes

Ensure good ventilation when blackening fish, as it produces a fair amount of smoke. You can adjust the cayenne pepper to control the spice level of the seasoning.

Nutrition (per serving)

• Calories: 480
• Protein: 40 g
• Carbohydrates: 48 g
• Fat: 15 g
• Fiber: 6.5 g
• Sodium: 950 mg
• Saturated Fat: 4.5 g
• Sugar: 4 g
• Cholesterol: 60 mg