Spicy Pan-Seared Tilapia Fillet with Herbed Rice and Buttered Corn

Cajun Blackened Tilapia is a bold, flavorful dish featuring tender, flaky fish seasoned with a fiery Cajun spice blend and seared to perfection. Served with fragrant herbed rice and buttery sweet corn, this complete meal is vibrant, satisfying, and ready in under 30 minutes. It’s ideal for a healthy weeknight dinner that doesn’t skimp on taste or presentation.

Why You’ll Love This Recipe

• Bold and spicy Cajun flavor
• Quick and easy to prepare in under 30 minutes
• Balanced meal with protein, carbs, and vegetables
• Light and nutritious yet satisfying
• Naturally gluten-free
• Great for weeknights or casual dinner parties
• Customizable heat level
• Minimal ingredients, maximum flavor
• Elegant enough for guests, simple enough for everyday cooking
• Fresh, zesty garnish enhances the dish beautifully

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

For the Tilapia:
4 tilapia fillets (about 6 oz each)
2 tablespoons olive oil
1 tablespoon Cajun seasoning
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon chopped parsley (for garnish)
Lemon wedges for serving

For the Herbed Rice:
1 cup long grain white rice
2 cups water or broth
1 tablespoon olive oil
2 tablespoons fresh parsley, chopped
Salt to taste

For the Buttered Corn:
2 cups sweet corn kernels (fresh or frozen)
1 tablespoon unsalted butter
Salt and pepper to taste
1 teaspoon chopped chives (optional)

Directions

1. In a small bowl, combine the Cajun seasoning, garlic powder, smoked paprika, salt, and black pepper.
2. Pat the tilapia fillets dry with a paper towel, then rub the seasoning mix evenly over both sides of each fillet.
3. Heat olive oil in a large skillet over medium-high heat. Add the tilapia and sear for 3–4 minutes per side, until the fish is blackened and cooked through. Remove from heat and set aside.
4. To prepare the rice:
   a. Bring the water or broth to a boil in a saucepan.
   b. Add the rice and olive oil, stir once, reduce heat to low, cover, and simmer for 15 minutes or until fully cooked.
   c. Fluff with a fork and stir in chopped parsley and salt to taste.
5. To prepare the corn:
   a. Melt butter in a medium saucepan over medium heat.
   b. Add the corn and cook for 5–6 minutes, stirring occasionally, until tender.
   c. Season with salt, pepper, and optional chives.
6. Serve the blackened tilapia alongside the herbed rice and buttered corn. Garnish with fresh parsley and lemon wedges.

Servings and timing

Servings: 4
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: 30 minutes

Variations

• Fish Alternatives: Substitute with cod, mahi-mahi, or catfish if preferred.
• Spicy Cajun: Add cayenne pepper to increase the heat level of the seasoning blend.
• Citrus Rice: Add lemon zest and a squeeze of lemon juice to the rice for a fresher flavor.
• Garlic Corn: Add minced garlic to the butter for extra flavor in the corn.
• Creamy Option: Serve with a dollop of Cajun remoulade or garlic aioli on the side.
• Grilled Version: Grill the seasoned tilapia on a barbecue or grill pan for a smokier taste.
• Vegetable Additions: Add sautéed bell peppers or zucchini to make the plate more colorful and nutritious.

Storage/Reheating

• Storage: Store cooked fish, rice, and corn separately in airtight containers in the refrigerator for up to 3 days.
• Reheating: Reheat tilapia gently in a skillet over low heat or in the microwave at 50% power to prevent drying. Reheat rice and corn in the microwave with a splash of water to maintain moisture.
• Freezing: The fish can be frozen after cooking, but fresh is best for flavor and texture. Avoid freezing the rice and corn as their texture may suffer.

FAQs

What does “blackened” mean in cooking?

Blackened refers to a cooking technique where food is coated in a spice blend and seared at high heat, creating a flavorful, charred crust.

Is tilapia a good fish to blacken?

Yes, tilapia is mild and tender, which allows the bold Cajun flavors to stand out without overpowering the fish.

Can I use frozen tilapia?

Yes, just ensure the fillets are fully thawed and patted dry before seasoning and cooking.

How spicy is Cajun seasoning?

Cajun seasoning is moderately spicy. You can adjust the heat by adding more or less cayenne pepper or red pepper flakes.

What can I substitute for Cajun seasoning?

Use a mix of paprika, garlic powder, onion powder, thyme, oregano, black pepper, and cayenne for a homemade blend.

Do I need a cast iron skillet for blackening?

A cast iron skillet works best for high-heat searing, but any heavy-bottomed pan will work as long as it can withstand high temperatures.

Can I make this dish dairy-free?

Yes, simply substitute the butter in the corn with olive oil or a dairy-free butter alternative.

Is this meal suitable for meal prep?

Yes, it stores and reheats well. Keep components separate and reheat gently to maintain texture.

What sides go well with blackened tilapia?

In addition to rice and corn, coleslaw, roasted vegetables, or a citrus salad pair beautifully with the fish.

Can I bake the tilapia instead of pan-searing?

Yes, bake at 400°F (200°C) for 12–15 minutes or until the internal temperature reaches 145°F (63°C), though it may not achieve the same “blackened” effect.

Conclusion

Cajun Blackened Tilapia is a flavorful, well-balanced meal that comes together quickly with pantry staples and fresh ingredients. Its spicy crust, tender flake, and vibrant sides make it a standout dish for both casual dinners and weeknight meals. Whether you’re craving bold flavors or looking to impress guests with a restaurant-style presentation, this dish is a delicious and dependable choice.

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