LIVING: FOOD FOR THE SOUL

Cajun Pan-Seared Tilapia, An Affordable, Healthy Favorite 

Your health matters — and this Cajun pan-seared tilapia is the perfect quick, flavorful dish to satisfy your taste buds while supporting a balanced lifestyle. Simple, affordable, and packed with bold seasoning, it’s ideal for a weeknight dinner or a light, satisfying meal 

INGREDIENTS 

• 1 package tilapia fillets (fresh, thawed, or frozen) 
• 2 tablespoons olive oil, divided 
• Juice of 1 lemon 
• 1 tablespoon cayenne pepper 
• 1 tablespoon garlic powder 
• 1 teaspoon black pepper 
• 2 teaspoons dried parsley 
• 2 teaspoons onion powder 
• 2 teaspoons dried rosemary 

DIRECTIONS 

1. Rinse the tilapia fillets under cool water and pat dry with paper towels. Place on a plate or shallow dish. 

2. Drizzle 1 tablespoon of olive oil over both sides of the fillets. Squeeze lemon juice evenly over each piece. 

3. In a small bowl, combine the cayenne pepper, garlic powder, black pepper, parsley, onion powder, and rosemary. Sprinkle the seasoning mix evenly over both sides of the tilapia. 

4. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. 

5. Once the pan is hot, carefully place the fillets in the skillet and cover. Cook for 5–8 minutes per side, or until the fish flakes easily with a fork and develops a light golden crust. 

6. Turn off the heat, keep the pan covered, and allow the fish to rest for 3–5 minutes. 

7. Plate and serve with stir-fried spinach and quinoa, if desired. Enjoy!