Blackened Tilapia Fish Fillets | Pan Seared Tilapia Fillets w/ Mango Salsa and Rice and Beans

tilapia fillets

🥗Healthier: cod fillets

💰Cheaper: catfish fillets

Cod is a leaner fish, while catfish is often less expensive.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier, and margarine can be a cheaper option.

Take 3 pieces of tilapia fillets from the package and place them on a plate.

Pat the tilapia fillets dry with a paper towel.

Sprinkle black pepper and salt on top of the fish.

Add Old Papa rub to the fish, sprinkling it generously on both sides.

Squeeze lemon juice over the fish and drizzle a touch of vegetable oil.

Massage the seasoning into the fish and let it marinate for about 15 minutes.

Peel a ripe mango and remove the pit.

Slice the mango into thin pieces and then roughly dice it.

Transfer the diced mango to a bowl.

Add half of a jalapeno (seeds included) to the bowl.

Add chopped cilantro and chopped scallion to the bowl, reserving some scallion for garnishing.

Season the salsa mixture with salt, black pepper, and a touch of the rub (optional).

Drizzle a little vegetable oil or olive oil into the salsa and squeeze in some lemon juice.

Mix everything together with a spoon and taste the salsa.

In a pan, heat some vegetable oil until it's smoking hot.

Carefully lay the marinated tilapia fillets in the pan, ensuring not to overcrowd.

Let the fish sear for about 5 minutes on high heat without moving them.

Check for doneness by looking for color changes at the edges of the fish.

Flip the fish carefully to sear the other side until nicely blackened.

Baste the fish with the flavored oil in the pan to help cook through.

Turn off the heat and let the fish rest for a couple of minutes on a platter.

Drizzle the flavorful oil from the pan over the rested fish.

Serve the blackened tilapia over rice and beans.

Top the fish with a dollop of mango salsa and drizzle more oil if desired.

Garnish with reserved cilantro and scallion.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens