AFC's Blackened Tilapia with Grilled Vegetables

This recipe from the moms of the AFC is packed with protein and the umami foods mushrooms and low-sodium soy sauce.

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This recipe from the moms of the AFC is packed with protein and the umami foods mushrooms and low-sodium soy sauce.

Ingredients

  • 4 to 6 (4 oz) tilapia fillets
  • 3 tbsp olive oil
  • 1 tsp Cajun seasoning
  • 1 tsp Old Bay Seasoning
  • 1 tsp Mrs. Dash - Table Blend & Onion / Herb seasoning
  • 1 tsp ground black pepper
  • 1 tsp white pepper
  • 1/2 tsp cayenne pepper
  • 1 lemon
  • 2 cups brown rice
  • 2 red bell peppers
  • 2 yellow bell peppers
  • 1 green bell pepper
  • 2 portabella mushrooms
  • 1 to 2 vidallia onions
  • 2 tbsp olive oil
  • 1 Mrs. Dash Table Blend & Onion Herb seasoning
  • 1 tsp ground black pepper
  • 2 to 3 tsp low-sodium soy sauce

Directions

For Tilapia
Create a spice blend, by adding all the above spices together in a bowl with a lid. Shake until spices are blended. Coat tilapia fillets, let them sit for 30 minutes in room temperature. Slice lemon into wedges. Heat up skillet with olive oil over high heat. Grill fillets about 4 - 5 minutes per side. Squeeze lemon juice over tilapia from lemon wedges.

Suggested Side: Brown Rice Topped w/ Grilled Vegetables
Slice all vegetables. Place in a large bowl. Drizzle 2 tbsp of olive oil over vegetables. Sprinkle with seasonings. Toss to coat all vegetables. Grill using non-stick skillet. Stirring occasionally until vegetables are cooked to your liking. Bring rice to a boil. Cooking 5 - 10 minutes. Drain. Pour vegetables over rice. Sprinkling soy sauce over dish.