Pan Seared Cajun Tilapia Recipe

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Pan Seared Cajun Tilapia
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  1. Thaw and dry filets.
  2. Mix all but the oils in a small bowl. Dry rub spice mix onto both sides of each filet.
  3. Heat 1/2 of both oils in a large skillet over med-hi heat.
  4. In batches, cook about 2-3 minutes on each side depending on the thickness. Repeat for the rest of the fish adding oil as needed.
  5. Serve with lemon wedges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 290.42 Kcal (1216 kJ)
Calories from fat 105.28 Kcal
% Daily Value*
Total Fat 11.7g 18%
Cholesterol 113.38mg 38%
Sodium 700.93mg 29%
Potassium 738.74mg 16%
Total Carbs 2.46g 1%
Sugars 0.18g 1%
Dietary Fiber 0.74g 3%
Protein 45.85g 92%
Vitamin C 1.1mg 2%
Iron 2.6mg 15%
Calcium 31.5mg 3%
Amount Per 100 g
Calories 120.76 Kcal (506 kJ)
Calories from fat 43.78 Kcal
% Daily Value*
Total Fat 4.86g 18%
Cholesterol 47.14mg 38%
Sodium 291.45mg 29%
Potassium 307.17mg 16%
Total Carbs 1.02g 1%
Sugars 0.07g 1%
Dietary Fiber 0.31g 3%
Protein 19.07g 92%
Vitamin C 0.5mg 2%
Iron 1.1mg 15%
Calcium 13.1mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.6
  • 7

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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