Sunset-Style Blackened Tilapia with Mango-Garlic Spice
Florida Sunset Blackened Tilapia pairs tender tilapia fillets with a spicy, aromatic rub of mango garlic seafood seasoning, paprika, cayenne, basil, thyme, and layered garlic and onion notes. Olive oil helps carry the bold seasoning, creating a quick, flavorful dish for an easy weeknight dinner or a lively seafood meal.
- Prep10 mins
- Cook12 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Sunset-Style Blackened Tilapia with Mango-Garlic Spice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactGood
- 74 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 50
- Heart Health
- 79
- Metabolic
- 23
- Digestive
- 22
- Inflammatory
- 51
- Performance
- 43
- General Wellness
- 1
Mix paprika, mango garlic seasoning, cayenne pepper, dried basil, dried thyme, minced garlic, garlic powder, onion powder, and salt together in a bowl.
- 2
Brush a light coating of olive oil on both sides of the fillets. Dredge the fillets in the seasoning mixture.
- 3
Heat the remaining olive oil in an electric skillet to 250 degrees F (120 degrees C). Cook the fillets until the fish flakes easily with a fork, about 6 minutes per side.
- Calories 221.98 kcal Moderate 11%
- Protein 20.65 g Good Source 41%
- Carbohydrate 4.55 g 2%
- Total Fat 14.35 g Moderate 18%
- Saturated Fat 2.43 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 45.23 mg Moderate 15%
- Sodium 77.75 mg Low Source 3%
- Dietary Fiber 2.27 g Low Source 8%
- Total Sugars 0.42 g --
- Added Sugars 0.07 g Low Source 0%
- Calcium 56.55 mg Low Source 4%
- Iron 2.38 mg Moderate 13%
- Potassium 629.35 mg Moderate 13%
- Vitamin A 4.34 mcg Low Source 0%
- Vitamin C 0.57 mg Low Source 1%
- Vitamin D 3.47 mcg Moderate 17%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Garlic 🧄
- Onions 🧅
About This Recipe
Sunset Style Blackened Tilapia with Mango Garlic Spice is made with 12 ingredients and serves 4. It takes about 22 mins and is rated medium. Key ingredients include Cayenne Pepper, Dried Basil, Dried Thyme, and Garlic. Each serving provides about 221.98 kcal, and is a good source of protein.
Recipe Questions
- What is Sunset-Style Blackened Tilapia with Mango-Garlic Spice made of?
- The main ingredients are Cayenne Pepper, Dried Basil, Dried Thyme, Garlic, Garlic Powder. The full list of 12 is above.
- How long does it take to make Sunset-Style Blackened Tilapia with Mango-Garlic Spice?
- About 22 mins in total: 10 mins to prepare and 12 mins to cook.
- How many calories are in one serving?
- One serving provides about 221.98 kcal. The full nutrition breakdown is above.
- Is Sunset-Style Blackened Tilapia with Mango-Garlic Spice easy to make?
- This recipe is rated medium, with 12 ingredients and 3 steps.
- Is Sunset-Style Blackened Tilapia with Mango-Garlic Spice healthy?
- Sunset-Style Blackened Tilapia with Mango-Garlic Spice has an easyChef Pro health score of 53/100. Per serving, it provides 221.98 calories and 20.65 g of protein, or 41% of the Daily Value. Worth noting per serving: saturated fat at 2.43 g (12% of the Daily Value). It contains Fish, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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