Blackened Tilapia over Roasted Cherry Tomatoes
The typical western diet is very high in Omega 6 fats – the ideal ratio of Omega 6 to Omega 3 is basically 1:1 or 2:1 at worst. For most of us,we are running somewhere in the 15:1 or 20:1 range! One way to fix that ratio is to supplement with Omega 3 Fish Oil supplements – but another tastier way to increase our Omega 3′s is to eat good fatty fish and seafood.
I’ve never been much of a seafood eater even when growing up on Long Island where there was a lot of fresh seafood available. Now that I’m landlocked, there is even less options for someone trying to experiment with seafood. I tend to stick to frozen fish as that’s the most available fish around here. I also prefer to eat the milder fish that I can add flavors to – so when I eat fish it tends to be tilapia, but I’ve also found that I enjoy salmon too.
This recipe is one that I heard the basis of while listening to an NPR piece about fish markets and a chef that was being interviewed described a simple preparation he makes. This is my version of that – it has a lot more added to it, but it is still a pretty simple dish.
Blackened Tilapia over Roasted Cherry Tomatoes
Blackened Tilapia with Roasted Cherry Tomatoes
Ingredients
- 1 tbsp olive oil
- 1/4 small onion – thinly sliced
- 1/2 tsp minced garlic (or 1 clove minced)
- pinch red pepper flakes
- 7-8 cherry tomatoes, sliced in half
- 1-2 fish fillet – fresh or frozen (I used frozen tilapia – salmon would work well too)
- blackened seasoning
- salt/pepper to taste
- pat of butter – grass fed butter is best if available (optional)
- squeeze of lemon (optional)
Directions
Preheat oven to 375.
- Heat olive oil in an oven proof skillet over med heat, add onion, garlic, and red pepper flakes and pinch of salt and saute until soft and onions are translucent – about 5 to 8 minutes. Add cherry tomatoes to skillet and cook for 5 minutes.
- Meanwhile, season fish fillets with blackened seasoning.
- Move cherry tomatoes to edges of skillet and place fish fillets down in center of skillet.
- Place skillet in preheated oven and bake for approximately 12 minutes – flipping fish over halfway through cooking. With about 1 minute left you can add a pat of butter to pan. When time is up, transfer tomatoes and onions to a plate, then put fish fillets over tomatoes.
If you’d like you can squeeze a little lemon over the fillets. I prefer to have a large salad and some steamed vegetables with this. If you’re doing slow carb or 4HB style, add 1/2 cup of black beans as a side.
Continue reading here: Fluffy Slow Carb or Paleo Scrambled Eggs
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