Blackened Tilapia Buckwheat Bowls

Buckwheat bowl with blackened Tilapia

This healthy recipe combines blackened Tilapia fillets, hardy buckwheats and a zesty lemon dressing for a nutritious, balanced meal. We suggest topping these bowls with thinly sliced radishes, avocado and arugula, but you can add whatever fresh vegetables you like.

Blackened Tilapia Buckwheat Bowl

Prep Time 15 minutes
Cook Time 35 minutes
Servings 2
Calories 825 kcal



  • 1 cup buckwheat groats
  • 2 cups chicken or vegetable broth

Lima Beans

  • 2 cups frozen lima beans
  • ½ cup water
  • 1 tbsp butter
  • ½ tsp salt
  • ¼ tsp pepper


  • 2 Regal Springs Tilapia fillets
  • ½ tbsp smoked paprika
  • 1 tsp dried thyme
  • ½ tsp oregano
  • ½ tsp cumin
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ½ tsp salt
  • ¼ tsp pepper
  • ¼ tsp cayenne


  • 2 radishes thinly sliced
  • ½ avocado sliced
  • 2 cups arugula


  • cup olive oil
  • 1 lemon juiced and zested
  • 2 tbsp honey
  • 1 shallot diced
  • ¼ tsp salt
  • tsp pepper


  1. Heat a small pot over medium-high heat. Add buckwheat groats and broth, and simmer for 10 minutes. Remove from heat, cover and let sit for 5 minutes.

  2. Meanwhile, add ½ cup water to a small pot on the stove. Bring water to a boil. Once boiling, add in lima beans, bring back to a boil, and then cover and simmer for 6–7 minutes.

  3. After lima beans have cooked, add butter, salt and pepper. Mix until the butter is melted.

  4. In a small bowl, combine smoked paprika, dried thyme, oregano, cumin, garlic powder, onion powder, salt, pepper and cayenne.

  5. Heat a skillet over medium-low heat and spray with non-stick oil. Sprinkle seasoning mix over Tilapia fillets and place them on the skillet, seasoned side down. Sprinkle spices on the other side of the fish. Cook on each side for 1–2 minutes.

  6. Divide your buckwheat, lima beans, and Tilapia between two bowls. Add 1 cup of arugula to each bowl, and top with radish and avocado slices.

  7. In a small bowl or jar, vigorously mix together olive oil, lemon juice and zest, honey, shallot, salt and pepper. Pour dressing over each bowl.

Recipe Notes

Calories are per serving.

Eager to try this recipe at home? Consult our store locator to find your nearest Tilapia retailer.