Dinner · American
Blackened tilapia with lime cabbage slaw
Tilapia fillets in a Cajun spice crust, seared hot and served with a crunchy cabbage and carrot slaw in a lime yogurt dressing.
- Serves
- 2
- Prep
- 15 min
- Cook
- 8 min
- Total
- 23 min
- High-protein here means at least 20 g of protein a serving, and at least 20% of its calories.
- Gluten-free here means no wheat or gluten; oats and soy sauce count as gluten.
Ingredients
For 2 plates- 350 g tilapia fillets
- 2 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp cayenne pepper
- 1/2 tsp dried thyme
- 1/2 tsp salt
- 1 tsp olive oil
- 250 g green cabbage, shredded
- 100 g carrot, grated
- 80 g plain nonfat greek yogurt
- 1 lime, zested and juiced
Method
Mix the yogurt with the lime zest, half the lime juice and a pinch of the salt. Toss with the cabbage and carrot and set aside.
Mix the paprika, garlic powder, onion powder, cayenne, thyme and the rest of the salt, and press it onto both sides of the fish.
Heat the oil in a heavy pan over high heat and cook the fish for 3 to 4 minutes a side, until dark and crusted and the fish flakes.
Serve the fish with the slaw and the rest of the lime juice squeezed over.