Healthy Recipes

Tilapia with Black Tea Rub

Mild tilapia takes brilliantly to this fiery rub with smoky lapsang souchong black tea. Low in mercury, tilapia is brimming with selenium, which protects against cancer.

Tilapia with Black Tea Rub
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2 teaspoons lapsang souchong black tea leaves
1 teaspoon Chinese 5-spice powder
½ teaspoon chile powder
2 teaspoons dried thyme or sage
Pinch of sea salt
4 5-ounce tilapia fillets
2 tablespoons vegetable oil
1 lemon
Chopped chives for garnish


1. With a mortar and pestle or the flat side of a large chef’s knife, grind tea leaves into a coarse powder. Add to a small bowl with 5-spice, chili powder, thyme, and salt. Mix well.

2. Pat fish dry with paper towel and gently coat each side with 1 tablespoon of the vegetable oil. Coat each tilapia fillet with about 1 teaspoon of spice mixture and let rest for 10 minutes.

3. Meanwhile, warm remaining oil in a sauté pan over medium heat. Place fillets in pan and cook for 3 to 4 minutes per side or until fish is opaque throughout. Place on serving dishes and squeeze fresh lemon juice on each fillet and garnish with chives.

Nutritional facts: 

Per serving: 200 calories, 8 g fat (1.5 g saturated), 2.7 g carbohydrates, 30 g protein, 0.6 g fiber, 108 mg sodium (4% Daily Value).

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