Blackened Tilapia is a wonderful dinner, or you can use it for some great fish tacos. While it is bursting with spicy goodness, it is adjustable to your heat tolerance. An easy and quick recipe that is much healthier than frying.
Editor note: Originally published August 3, 2012. This has always been a top ten recipe on the site and is frequently my top Pinterest recipe. But it is time for some re-editing of the text and photos.
I have wanted to do an oven baked blackened tilapia for a while. I had 5 or 6 recipes saved in my file with one over a year old. I looked at Paula Deen but lots of thyme and no pepper. It just didn’t seem right to me.
I ended up with an Aaron MaCorgo Jr (Food Networks “Big Daddy”) recipe. This man can cook and is a joy to watch, highly recommended.
The big change was going from fry pan to oven. This was not that hard. Just spice it up and cook with a little oil including a light spray of Pam, so the top is not dry.
I only made a few changes to the seasoning. I use Spanish paprika instead of smoked. I just like the taste better. I cut the cayenne pepper a little. It was just right for my wife and me. The whole teaspoon would have been way too much for me.
Do you want grilled version? Try my Grilled Blackened Tilapia
My Rating
Wonderful. Spice it up to your desire. Just give it a try.
The 10-Minute Rule for Cooking Fish
So, can you do this with a different fish? Yep. Here are some guidelines for cooking fish.
Originally published in the “Canadian Fish Cook Book” 1959 from Canadian Department of Fisheries, the 10-minute rule is not perfect, but it is very good. It works for any cooking method – frying, baking and sautéing.
- Measure the fish at its thickest point. If the fish is stuffed or rolled, measure it after stuffing or rolling and then time it accordingly.
- Cook fish 10 minutes per inch, turning it halfway through the cooking time. For example, a one-inch fish steak should be cooked 5 minutes on each side for a total of 10 minutes. Pieces of fish less than 1/2-inch thick do not need to be turned over.
- Add 5 minutes to the total cooking time if you are cooking the fish in foil, or if the fish is cooked in a sauce.
- Double the cooking time for frozen fish that has not been defrosted.
Let’s thank our Canadian neighbors.
Pro Tips: Notes on Oven Baked Blackened Tilapia
The seasoning would go well with other fish or chicken.
My tilapia was frozen and ended up being very large fillets. I cooked them for 10 minutes, and they were just right. Thinner fillets probably need a minute or two less.
I was oven baking but did not want dry, so I use some oil on the tray and even sprayed the top with some oil in the form of PAM.
I find frying fish in a pan a “pain.” You have to do multiple batches, keep it warm in the oven and stand there all the time. And the mess, oh the mess, oven baking is just so much easier.
I did an easy tartar sauce that went well with this. This is included in the recipe to use if you wish.
Lastly the heat. I use a half teaspoon of cayenne pepper here. This was a 7/10 hot. I suspect most people will want 1/4 teaspoon. I have done this with 1/4 teaspoon, and it is the expected 3-4/10 heat level.
Combine 3 tablespoon paprika, 1 teaspoon salt, 1 tablespoon onion powder, one teaspoon black pepper, 1/4 to 1 teaspoon cayenne pepper, 1 teaspoon dry thyme, one teaspoon dry oregano, and 1/2 teaspoon garlic powder. This makes more than you need and save it for another cooking. The cayenne heat level will be 9/10 at 1 teaspoon, 7/10 at 1/2 teaspoon and 3-4/10 at 1/4 teaspoon.
Preheat oven to 425 convection. Line a sheet pan with foil and add 2 tablespoons olive oil. Brush it over the foil in an area that will have fish.
Rinse and pat dry 1 pound of tilapia.
Brush the tilapia with olive oil.
Cover the fillets with the spices and rub it in (both sides). You will only need about 1/2 of the spice mix you made.
Place on the oiled pan and give the fish a light spray of PAM. Place in the preheated oven.
If you want a homemade tartar sauce, combine 1/3 cup mayo, 2 teaspoon lemon juice, 1 teaspoon sweet pickle relish and 1/4 teaspoon onion powder. Mix well.
Cook until nicely brown and flaky. This is about 10 minutes for big fillets and a minute or two less for small to medium fillet.
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| Servings | Prep Time |
| 4 servings | 10 minutes |
| Cook Time |
| 10 minutes |
|
|
| Blackened Tilapia is a wonderful dinner, or you can use it for some great fish tacos. While it is bursting with spicy goodness, it is adjustable to your heat tolerance. An easy and quick recipe that is much healthier than frying
|
- 1 pound Tilapia fillets
- 2 tablespoons extra virgin olive oil
- 3 tablespoons paprika
- 1 teaspoon salt
- 1 tablespoons onion powder
- 1 teaspoon black pepper
- 1/4 to 1 teaspoon cayenne pepper to taste
- 1 teaspoon thyme
- 1 teaspoon oregano
- 1/2 teaspoon garlic powder
- 1/3 cup mayonnaise
- 2 teaspoons lemon juice
- 1 teaspoon sweet pickle relish
- 1/4 teaspoon onion powder
- Preheat oven to 425 convection.
- Combine 3 tablespoon paprika, 1 teaspoon salt, 1 tablespoon onion powder, one teaspoon black pepper, 1/4 to 1 teaspoon cayenne pepper, 1 teaspoon dry thyme, one teaspoon dry oregano, and 1/2 teaspoon garlic powder. This makes more than you need and save it for another cooking. The cayenne heat level will be 9/10 at 1 teaspoon, 7/10 at 1/2 teaspoon and 3-4/10 at 1/4 teaspoon.
- Line a sheet pan with foil and add 2 tablespoon olive oil. Brush it over the foil in an area that will have fish.
- Rinse and pat dry 1 pound of tilapia. Brush with olive oil. Cover the fillets with the spices and rub it in (both sides). Use only about 1/3 - 1/2 of what you mixed. Save the rest for another cooking.
- Place on the oiled pan and give a light spray of PAM. Place in the preheated oven.
- If you want a homemade tartar sauce, combine 1/3 cup mayo, 2 teaspoon lemon juice, 1 teaspoon sweet pickle relish and 1/4 teaspoon onion powder. Mix well.
- Cook until nicely brown and flaky. This is about 10 minutes for big fillets and a minute or two less for small to medium fillets.
Pro Tips:
- The spice mix makes more than you need. You only need 1/3 to 1/2 of the mix for one pound of fish. Save the rest for another cooking.
- The cayenne heat level will be 9/10 at 1 teaspoon, 7/10 at 1/2 teaspoon and 3-4/10 at 1/4 teaspoon. Or skip it if you want.
- Nutritional information do not include tarter sauce.
________________________________
All nutritional information are estimates and may vary from your actual results. This is home cooking, and there are many variables. To taste ingredients such as salt will be my estimate of the average used.
If you like this recipe or find it useful, the pleasure of a nice 4 or 5 rating would be greatly appreciated. Rating is done by clicking on the stars above.
Originally Published August 3, 2012
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Elizabeth G.
Ohhh I’m excited to eat this blackened tilapia again tonight. It is VERY good! I’ve made your tartar sauce as well and it’s just as good. My question is if I double the tartar sauce how long will it keep in the fridge?
DrDan
I would only keep it for about 3 days just like most leftovers.
Thanks for the note.
Dan
Tammy
I usually make our tilapia with fresh lemon and pepper, but didn’t have any lemons. So I did a quick google search for recipes with Tilapia, and found yours. Very very good. Happy to not only stumble upon this recipie, but will notlw check out your others. Thanks!
Idriceanu
Thank you ! Lots of great ideas, love it !!
Judy Uhl
Made for dinner tonight and it smells delicious! Yummy. Used 1/4 tsp. Cayenne. Just right!
Donna
I’m new to your cooking for 2 recipes (you had me at the oven baked Iowa pork tenderloin recipe a week or so ago! Will be trying that soon!). I haven’t searched a lot, but this blackened tilapia recipe made me wonder if you had an oven baked blackened salmon recipe? I’m all about oven baking, too, as it’s so much easier than standing over a stove and then cleaning up the grease spatters. Glad to have found a (former) Iowan providing recipes! (I’m nestled halfway between Cedar Rapids and Iowa City. Born and raised an Iowan… GO HAWKS! LOL!)
DrDan
Hi Donna,
I do love the baked pork tenderloin. I always get disappointed anymore with the Iowa restaurant versions. They seemed better years ago. Also, I try to bake and not fry if I can. It probably helps that I use real tenderloin and HyVee “tenderloin” is really loin.
I don’t have much seafood on the blog. I’m from deep in farm country (Chariton) and if it didn’t moo, oink or cluck, you didn’t eat it. Having said that, I’m learning to love less “fishy” things like this recipe. About blackened salmon, no I have never done it but if you find “The 10-Minute Rule for Cooking Fish” which should help adapt this to salmon.
Nice to hear from somebody from Iowa. GO CYCLONES ;)
Kenneth
Dr. Dan, I am not sure what to say other than excellent. I was looking for a fish recipe for fish tacos and found your blackened tilapia on a grill. However it was 1*F and my gill was covered in snow so I when noticed a link to the oven baked blackened tilapia I had to give it a try as my wife does not like me to blacken things on the stove top due to the mess and the smoke.
I had 1 lb of halibut fillets (3) just over an inch thick. I used your recipe as written with one change. I was out of cayenne powder so I sub’d 1 teas of NM chili powder. I cooked 6 minutes per side and it came out great. Cooked but still moist and flaky. We made fish tacos with flour tortillas, cole slaw, and your easy tarter sauce. My wife was suitably impressed. This is another recipe that goes in the “do it again” stack. Thanks from Alaska.
Teresa C
Question: do I need to defrost the fish first?
DrDan
Hi Teresa,
A general role is to double cooking time for frozen fish. I think that is a bit much for something this thin. I would thaw mainly since I don’t think the seasoning would penetrate the fish well. Froze is usually vacuum packed so it won’t take long in a pan of cool water.
Dan
Lori
My husband and I both thought this was too salty. And coming from me that’s saying a lot because I even put salt on my pizza. I put about 1/2 tsp cayenne pepper and still too salty. I would put 1/2 tsp salt next time. Otherwise it was tasty and thanks for sharing the recipe.
Jessica
Truly one of my favorite recipes! I feel like I’m a pretty good cook and can handle very complex recipes…but this is so simple and the result is amazing! I have shared this recipe with so many friends and coworkers and they all love it too! I have done this with frozen tilapia filets straight from the bag (cooking temp/time on the bag) and this works great too. Even the tartar sauce is great!
Dawn Scotland
I tried the Oven Baked Blackened Tilapia last night. It was SUPERB!!! I definitely will cook it again. Thanks so much for this Easy to Prepare, Easy to Clean Up recipe. The fish was perfectly Delicious; my Mom and I loved, Loved, LOVED it!
Kat
I have to say, Dr. Dan, you’re the only other person I’ve run across who sprays the top of meat or fish before baking. I believe it’s a must-do for keeping things moist and helping with browning, especially at higher temps. Love the spice combo for the tilapia, hits just the right taste buds especially with the
tartar sauce. AIas, couldn’t stop myself from adding sour cream, finely diced purple onions, and lime juice to the tartar sauce but, Wow! It was perfect!
Amber
I made this recipe for 4 and they all loved it, including myself. They all suggested to have it made more often. It’s a really easy and convenient meal. Thank you so much! DEFINITELY great if you like spicy.
Anna
I’m not much of a fish fan but after having some delicious blackened fish tacos at a restaurant I decided to give making my own blackened fish a try. This recipe was great super easy to make for the tartar sauce I used Greek yogurt in place of the mayo since I’m trying to be healthy. Everything tastes great. I imagine it’d be better with mayo but still better than I expected with the yogurt!
DrDan
Thanks for the note. This is the easy way to blackened fish.
Dan
Rose Correia
Since I almost have tilapia in my freezer, I am going to try this because it is oven baked rather than fried. If this was based on Big Daddy’s recipe I know it will be good as I have made that recipe quite a few times but not lately. I used to fry it in grape seed oil as this oil withstands a higher temperature without burning and also emits a good flavor.
DrDan
Hi Rose,
I still remember working on another recipe watching Big Daddy for the first time cook blackened tilapia. It looked great but I really didn’t want the pan frying. Leading to this recipe.
Thanks for the note.
Dan
Lorraine
We made this tonight and it was sooooooo good! Easy peasy and healthy too. We did use just ½ tsp of the cayenne and it was just the right heat. Definitely a keeper : )
DrDan
Thanks Lorraine, I like a little spice in my life.
Dan
Brianne
Has anyone done this on a Forman grill
DrDan
Not that I know of but it probably would work but the timing is unknown to me.
Dan
Kevin perala
Great recipe
Peggy
I thought this was fabulous! I used the full amount of cayenne because we like it spicy. Thanks for the great recipe!
DrDan
Hi Peggy, Thanks for the note. I’m cutting back the cayenne even more as we get older.
Dan
Melanie Edwards
Is this recipe for frozen or thawed tilapia?
DrDan
Fresh or thawed frozen.
Brandi Williams
Great day at gym, so why not cook! Tried this recipe and it was amazing! Added baked patatoes and spinach… Cooked enough for me and mom! Of course, she loved it! Thanks!!!
Linda Reeser
Just finished eating. This was amazing. We often eat blackened mahi when we eat out. Now we can make fish anytime we want it. We did add Old Bay seasoning as we love it instead of all the paprika.
Tasha
I made this last night. Excellent! I cut the seasonings in half for just myself and had 4 filets (for leftovers). I had just enough of the rub. I WILL be making this again. Never cooked tilapia very often (usually stick with salmon or catfish) but this was amazing. So happy I found this recipe and I don’t think it could be more simple. I didn’t have Pam so I just drizzled a bit more olive oil over the fish after the seasonings were on. Awesome! thanks
LESLIE FEENEY
LOVE LOVE LOVE THIS RECIPE
Ryan
Oops, I mis-read this last night and cooked them in a NON convection, bottom-tier apartment normal-oven, @ 425 for 10-12 minutes. It came out cooked, but the outside was not crispy at ALL.
I’m going to try again tonight, and I’ll do 450 for 6-7 minutes, then maybe finish it off with the broiler for the last few minutes. Logically, I think this would give us more of a crispy outside we’re looking for in ‘blackened’ fish. Any thoughts, Dan?
DrDan
This is not a very “crispy” recipe… it is more about flavor. The grilled version is much crispier. Also check the original version linked above which is pan fried.
DrDan
Amanda
Excited to try this recipe today, I am not a fish lover but last summer I had blackened fish for the first time. I feel in love but have not found a recipe online that tasted as good as the one I had. This one has great reviews so i’m hoping for the best.
Katie
Yummy! I like extra onion powder, some paprika (I use it in everything!) and horseradish (my addiction) in my tartar sauce, but otherwise a perfect quickie!
Thanks!
Paige
Would white cod be ok for this dish rather than tilapia?
DrDan
No. The spice of course would be ok but the thickness and mass of the white fish would change the cooking technique. The time would be significantly longer.
DrDan
Cherrie
Delicious! Thank you! :-) I made the tartar sauce with paleo mayonnaise and yum!
Christina
This sounds like a great recipe. Like many, I am not much of a fish person; however, I do enjoy tilapia and shrimp. I prepare nearly all of my meals on Sunday for the upcoming week and I am wondering if you think this is one that can be prepared ahead of time to be enjoyed later in the week during lunch? Thanks!
DrDan
The tarter sauce could be made a few days ahead but I wouldn’t do a week. The fish is just spice so the spice could be mixed weeks ahead and applied just before cooking.
Gail
??????????
DrDan
I still love this recipe but need to eat it more often.
Thanks for the notes and rating
DrDan
Gail
It was my first time and I don’t eat no baked meats but I have to say this was goooooooood
Paula Lynch
We very much enjoyed this recipe tonight. Browned great, looked just like blackened, didn’t miss the “crunch” at all. Thank you greatly!
Allison
I made this today!! It was excellent!! I mean 2 snaps up, a twist and a shout!! I wish I could attach my picture!! (Looks just like yours) I’m not even a fish person, but on my quest to get healthy, I’ve tried eating fish more often. It was really good!!
DrDan
Thanks for the note and rating. It is one of my favorites. I’m not really a fish person either but with that spice, who cares.
Dan
Pamella
I give it a 10 it was very good. My family loves spicy . Found it good with salmon also . Thanks a whole lot.
Louise
Love it all the way . Enjoys spicy it good for your sinus
Louise
I love all the comments especially the one about soaking the fish in vinegar or lemon juice. I had a good laugh that viewer must be either a Guyanese or Jamaican . We grew up on the same Ideas. Even though I don’t do it anymore since the Gish is in most cases is very fresh.i have made blackened tilapia before , However I will try your recipe next. I preparing for my oldest daughters wedding do yo think this is a good choice. I’m also making Salmon.
Sam
Decided to try spice mix recipe because of the great step-by-step pics you posted, and it was super tasty – thanks!!
Elizabeth
I simply LOVE this…I double the seasonings and keep in a plastic bag and use as needed. Quick and delicious!
MamatheFox
I made this tonight with some root veggies and it was awesome! Thank you for sharing this awesome recipe.
theresa
Will try it today, thanks. I like my meat kinda blackened anyway
Dawn Jerzyk
Found your recipe while googling baked talapia. I am making it for Christmas Eve for 33 people. I am making 12 tilapia this way, I am thinking to triple your spice measurements to ensure I have enough for 12 good sized filets. Question…can I pan fry them vs bake to make sure they crisp up I am worried about them not being crisp.
DrDan
Hi Dawn, The answer is of course it can be pan fried. Check my inspiration recipe from Aaron McCargo at Food Network link near the top of this post. His version is pan fried and is way too spicy for me. I adapted to oven baked and decreased the heat some.
The amount of spice you will need is more personal taste. I use a little more than half the spice mix for 4 filets. so I would just double.
About the crispness. You are right that it will be more crispy pan fried.
DrDan
Christina
This was fabulous and so easy. Had it tonight for dinner. My husband and I both loved it. Will be using this one a lot. Thanks so much.
Tracy
This is my new go to favorite for talapia. Easy peasy for work nights too.
Jen
This looks awesome but I only have some salmon…do you think it would work for salmon? ?
DrDan
The spice is definitely good on salmon but the cooking technique is wrong. I have done it but I don’t remember the technique I used.
DrDan