Spicy Tilapia with Mushrooms and Zucchini
Transform dinner into a flavor-packed experience with this Spicy Tilapia with Mushrooms and Zucchini recipe—a healthy and satisfying one-skillet wonder that's ready in just 35 minutes! Tender tilapia fillets are coated in a bold spice blend of paprika, cumin, and red pepper flakes, then seared to golden perfection. They're paired with sautéed zucchini and mushrooms, creating a nutritious and vibrant medley of textures and flavors. A zesty drizzle of lemon juice ties everything together while a sprinkling of fresh parsley adds a burst of freshness. Perfect for weeknight dinners or as an elegant main course, this dish is low-carb, packed with protein, and versatile enough to serve on its own or over a bed of rice or quinoa. Get ready to fall in love with this quick and spicy tilapia recipe that’s as easy as it is delicious!
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Recipe Information
Ingredients
- 4 pieces tilapia fillets
- 2 medium-sized zucchini
- 8 ounces mushrooms
- 3 tablespoons olive oil
- 3 cloves garlic
- 1 teaspoon red pepper flakes
- 1 teaspoon paprika
- 0.5 teaspoons cumin
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley
Instructions
Rinse the tilapia fillets under cold water and pat them dry with paper towels. Set them aside on a plate.
Trim the zucchini ends and slice them into thin rounds. Clean and slice the mushrooms.
Mince the garlic cloves and set them aside.
In a small bowl, mix together the red pepper flakes, paprika, cumin, salt, and black pepper. Sprinkle this spice blend evenly over both sides of each tilapia fillet.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once hot, add the tilapia fillets to the pan. Sear them for about 3-4 minutes per side, or until they are golden brown and cooked through. Remove the fillets from the skillet and set them aside on a plate.
Add the remaining 1 tablespoon of olive oil to the skillet. Reduce the heat slightly and add the minced garlic, stirring until fragrant, about 30 seconds.
Add the sliced mushrooms to the skillet and sauté for 4-5 minutes, stirring occasionally, until they are tender and lightly browned.
Stir in the zucchini slices and cook for another 5-7 minutes, or until the zucchini is tender yet slightly crisp. Season the vegetables with a pinch of salt and black pepper.
Return the cooked tilapia fillets to the skillet, nestling them into the mushroom and zucchini mixture. Drizzle the lemon juice over the fish and vegetables.
Cover the skillet and let everything cook together for 2-3 minutes over low heat, allowing the flavors to meld.
Remove the skillet from heat. Garnish the dish with freshly chopped parsley before serving.
Serve the spicy tilapia with mushrooms and zucchini warm, optionally over a bed of rice or quinoa for a complete meal.
Nutrition Facts
Calories |
1234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.3 g | 82% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 8.1 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 6659 mg | 290% | |
| Total Carbohydrate | 49.4 g | 18% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 34.1 g | ||
| Protein | 117.9 g | 236% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 3652 mg | 78% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
