Oven Blackened Tilapia and Roasted Zucchini

I have been trying to eat more fish. You may find that strange considering I am pregnant (“there’s mercury in fish!”), but from my research, the benefits of eating the right fish during pregnancy far outweigh the risks.

First, the disclaimer. Yes, it is important to avoid high-mercury fish, especially during pregnancy. The species that contain the most mercury include shark, swordfish, king mackerel, and tilefish. These are in the “never” camp for me anyways. I am also avoiding some medium-mercury fish, including tuna, during pregnancy because there are so many other options.

Now, the benefits. Fish contains high levels of DHA, an Omega-3 fatty acid which you’ve probably seen advertised as a supplement. It is far more effective and better absorbed when eaten in whole foods, and is difficult to get without fish (well, animal organs do contain it as well). DHA has been shown to be critical to brain and eye development from the womb onward. Seafood also contains high levels of fat-soluble vitamins A & D, which once again are much more effective than supplemental form.

If I haven’t convinced you yet, studies of indigenous people groups around the world have shown that people go through great lengths to keep seafood as a part of their diet, regardless of geographic location. I think that’s pretty cool, for what it’s worth.

Anyways, expect more seafood recipes churning out of this kitchen in the weeks to come! This recipe is the whole package: quick, easy, light clean-up, super healthy, and packed with flavor and nutrients. I just can’t wait until the summer when I can use my own zucchini out of my garden!

(PS, one note on zucchini: it is a heavily genetically-modified crop, ranking third behind corn and soy. For that reason, I always buy zucchini organic, even though it is pretty low on the EWG pesticide residue list).

Print Recipe
Oven Blackened Tilapia and Roasted Zucchini
A 30-minute flavor-packed meal for a busy weeknight or chill Friday. Adjust the seasoning to your liking to make it more spicy, smoky, or mild!
Course Main Dish
Cuisine Paleo
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
Blackened Spice Mix
  • 3 tsp black pepper
  • 2 tsp himalayan pink salt
  • 3 tsp paprika
  • 2 tsp chili powder
  • 2 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp lemon pepper
  • 1 tsp thyme
  • 1 tsp oregano
  • 1/4 tsp cayenne pepper to taste
Ingredients
  • 4 tilapia filets look for domestic if possible
  • 3 Tbsp butter
  • 2 zucchini chopped
  • 1 Tbsp olive oil
Course Main Dish
Cuisine Paleo
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
Blackened Spice Mix
  • 3 tsp black pepper
  • 2 tsp himalayan pink salt
  • 3 tsp paprika
  • 2 tsp chili powder
  • 2 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp lemon pepper
  • 1 tsp thyme
  • 1 tsp oregano
  • 1/4 tsp cayenne pepper to taste
Ingredients
  • 4 tilapia filets look for domestic if possible
  • 3 Tbsp butter
  • 2 zucchini chopped
  • 1 Tbsp olive oil
Instructions
  1. In a medium bowl, combine all spice mix ingredients. Note that you will probably have too much for the fish, but this is a great spice mix for any other meat, fish, or veggies.
  2. Preheat oven to 400F. Prepare 2 baking sheets with parchment paper. (If you have one big baking sheet, this should work too. Judge after you chop the zucchini).
  3. Melt 2 Tbsp butter and brush over both sides of fish. Sprinkle blackening seasoning over fish and rub in, ensuring even coating. Flip and repeat on other side.
  4. Melt remaining 1 Tbsp butter and combine with zucchini and olive oil in large bowl. Add additional blackening seasoning, to taste, and combine well. Spread zucchini on other baking sheet (or arrange around fish if there is room).
  5. Bake for 7 minutes, then flip fish. Bake for additional 7 minutes until fish is white and flaky.
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April 5, 2017
April 26, 2017

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2 Comments

  1. Reply

    Gail R Sassman

    April 10, 2017

    Hi Jasmine, Sounds good. Have you tried smoked paprika? It’s wonderful! I’m not much for peppery hot spices, but I love smoked paprika.
    Love, Grandma

    • Jasmine

      April 10, 2017

      Yes! I love that stuff! That would be perfect for this recipe. I will have to pick some up.

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