Blackened Tilapia with Garlic-Lime Butter
This spicy Cajun-style fish takes you to the bayou in just 15 minutes
1 lime, 2 tbsp butter at room temperature, 2 tbsp chopped fresh cilantro, 2 garlic cloves – finely minced, 1 tbsp canola oil, 4 tilapia or cat fish fillets (170g each), 1 tbsp blackening seasoning
HOW TO MAKE IT
Flavour the butter
Grate 1 tbsp of zest from the lime into a small bowl, and then halve the lime and squeeze the juice (from both halves) into the bowl. Add butter, cilantro, and garlic. Stir to blend and set aside.
Cook the fish
Heat the oil in a large cast-iron skillet or sauté pan over high heat. Rub the tilapia all over with the blackening seasoning. When oil in the pan starts to lightly smoke, add the fish and cook undisturbed until the spice rub becomes dark and crusty, 3 to 4 minutes. Flip and cook until the fillets flake with gentle pressure from your finger, 1 to 2 minutes more.
Finish the dish
Transfer the fish to four serving plates and immediately top each with a bit of the flavoured butter. Makes 4 servings.
Nutrition facts(per serving)– 323 calories, 45 grammes (g) protein, 4g carbohydrates (2g fibre), 15g fat, 115 milligrammes sodium