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Under 400 kcal: Blackened Tilapia with Veggies


Here is our very own tilapia recipe with a bunch of veggies that fits your calorie budget.  Even the photos came exclusively from our kitchen. You can also drastically reduce calories by being conservative on the oil or use cooking spray oil mix with a bit of water.

Blackened talapia with broccoli, spinach, red peppers and corn on the cob
Prep and cook time ~30 minutes



Item Calories Carbs Protein
2 talapia (farmed raised in the US) 220 kcal 45 g
1/2 cup brocolli 15 kcal 3 g
1 cup raw spinach 7 kcal 1 g 1 g
1/2 ear of corn 38 kcal 8 g 1 g
1/4 bell pepper 6 kcal 1 g
1 tsp oil 100 kcal
 TOTAL 386 kcal 13 g 47 g

Blackened seasoning (or black pepper, white pepper, paprika, salt, garlic powder and onion powder)
1/2 tsp curry powder (optional)
Salt to taste

To thaw frozen talapia, you can either submerged it in warm water for 10 minutes or remove from packaging to microwave for about 90 seconds. Sprinkled or rub in blackened seasoning, salt, and optional curry on both sides of the talapia.


On a medium to large pan, add 3/4 tsp of oil and 1 tsp of water on medium-high heat. Transfer the talapia to the pan to cook for about 7-9 minutes on each side. Try to flip only once so the fish will stay intact.


While the fish is cooking, rinse the cup of spinach and shake dry.  Chop ¼ of a bell pepper into bite size pieces.  On a smaller pan, add 1/4 tsp of oil, garlic, and chopped bell pepper. Cook for about 5-7 minutes on medium heat until tender. Stir often.

Shuck the ear of corn and place 1/2 ear of corn on a microwave safe plate with the 1/2 cup of broccoli, pour about 1/4 cup of water to steam in the microwave for 4 minutes or until cooked.  No need to cover the plate.

You need a big plate for this meal. Make a bed out of the spinach and lay the fish on top. Enjoy with 32 oz glass of ice water


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