Baked Blackened Tilapia is oven-baked with fresh or frozen tilapia filets with a savory and spicy blackened seasoning rub made with pantry spices. A healthy, fast, and easy fish recipe ready in under 20 minutes.
Ingredients
Tilapia fillets—fresh or thawed frozen
Olive oil—or melted butter
Homemade Blackening Seasoning Rub—paprika, onion powder, garlic powder, thyme, oregano, cayenne pepper, salt, black pepper
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Featured Comment from Colleen:
Loved the recipe! …Baking is way better than cooking on the stovetop. Less mess and more reliable (for me at least).
Baked tilapia recipes are generally very easy and quick to make. Even fish haters will like tilapia.
Baking blackened tilapia in the oven on a sheet pan instead of pan-frying tilapia in a cast iron skillet is easier, healthier, and less messy results.
👨🍳How to Make Baked Blackened Tilapia in the Oven—Step-by-Step
1. Preheat oven to 400° convection or 425° conventional.
2. In a small bowl, combine 3 tablespoons paprika, 1 teaspoon salt, 1 tablespoon onion powder, 1 teaspoon black pepper, ¼ to 1 teaspoon cayenne pepper, 1 teaspoon dry thyme, one teaspoon dry oregano, and ½ teaspoon garlic powder. This makes more blackened seasoning than you need. Store the extra for later sealed airtight.
3. Line a sheet pan or baking sheet with aluminum foil or parchment paper. Spray the foil with PAM or add 2 tablespoons of olive oil and brush over the foil.
4. Rinse and pat dry 1 pound of tilapia with paper towels.
5. Brush the tilapia with olive oil or melted butter.
6. Cover the fillets with the spice rub on both sides of the tilapia fillets. You only need about ¼ to ⅓ of the spice mix you made. DO NOT USE ALL THE MIX.
7. Place the fish on the oiled sheet pan and lightly spray it with PAM. Place it in the preheated oven.
8. Cook until nicely brown and flaky. This is 8-9 minutes for big fillets and a minute or two less for small to medium fillets. For safety, fish needs to be cooked to an internal temperature of 145°. Check the cooking a few minutes early.
For more details, keep reading. See the Recipe Card below for complete instructions and to print.
Related recipes
Try my other tilapia recipes, like grilled blackened tilapia, baked parmesan tilapia, or lemon butter tilapia.
For other blackening recipes, check out Blackened Chicken Breasts and Homemade Blackened Seasoning, which you can use to make blackened salmon using my garlic butter salmon.
Options, variations, and tips—make it right every time.
Make a hotter baked Cajun tilapia by increasing the cayenne (see discussion below) or using your favorite Cajun seasoning.
For milder heat, adjust or leave out the cayenne or use a Creole seasoning for baked Creole tilapia.
Use fresh or frozen tilapia. I generally recommend thawing frozen tilapia overnight in the refrigerator.
Thawing frozen fish fillets will give more predictable results, but most fish recipes can be cooked with frozen fillets. The cooking time is usually about doubled, but check early and cook to 145° internal temperature.
I use aluminum foil coated with oil or PAM cooking spray to prevent sticking and help clean up, but parchment paper or a silicone baking mat will work.
Do not overcook the tilapia, or it will become very dry rapidly.
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Can I substitute a different fish for the tilapia?
Other fish fillets, like cod or halibut, can be used and typically cook about the same with an easy thickness adjustment. Generally, fish will need about 10 minutes per inch of thickness of the fish fillet. Check for a final internal temperature of 145° with an instant-read thermometer.
🔥Blackening seasoning—adjusting the heat
There are two ways to adjust the heat for this blackening seasoning mix.
First is the paprika. Many people will like to use smoked paprika. Hungarian paprika is generally hot. But most paprikas are just called paprika, which is sweet paprika, which is what I usually prefer.
The second heat adjustment is the amount of cayenne pepper amount.
- 1 teaspoon of cayenne pepper will be 9/10 hot
- ½ teaspoon of cayenne pepper will be 7/10 hot
- ¼ teaspoon of cayenne pepper will be 3-4/10 hot—my usual
- none-the heat will depend on the paprika
Serving
Serve topped with tartar sauce, lemon or lime juice, or slices of lemon or lime. You can also serve it as a sandwich.
Try hot vegetables, smashed potatoes, scalloped potatoes, low-fat biscuits, Cheddar Bay Biscuits, or cornbread biscuits for side dishes.
Also, it makes terrific fish tacos. Serve with Mexican rice, guacamole, nacho corn chips, and pineapple or avocado salsa.
Homemade Tartar Sauce
Quick and Easy Tartar Sauce uses only four ingredients you already have in your kitchen. A small homemade version that is better than the store-bought version.
❓FAQs
By FDA rules, bake to an internal temperature of 145° in the thickest part. It should also flake easily with a fork. It will take 7-8 minutes in a 425° oven. Always check the fish a minute or two early.
Yes. An air fryer is a small convection oven. Just follow the instructions baking at 400° for about 8 minutes to 145° and flakey.
Blackening, Cajun, and Creole seasonings all have a base of paprika, pepper, garlic, and onion powder.
But Creole seasoning tends to add more herbs and is milder, while Cajun seasoning is generally very hot. So, depending on how you vary your spice choices, make them all with this seasoning or use a commercial seasoning.
🐟Is tilapia healthy?
Tilapia is a healthy, mild-tasting fish that even non-fish eaters will love when appropriately seasoned. It has much less of that "fishy" smell and taste many people don't like.
Tilapia is a good source of low-fat protein. It is also low in sodium, low in calories, low carb, and, of course, gluten-free. It fits nicely in a healthy diet, even if a few "health" sites have attacked tilapia with click-bate headlines.
Most tilapia is farm-raised around the world. While farm-raised tilapia is slightly lower in omega-3 fatty acids than some wild fish, it is also lower in mercury.
This recipe is listed in these categories. See them for more similar recipes.
Have you tried this recipe, or have a question? Join the community discussion in the comments.
📖The Recipe Card
Baked Blackened Tilapia
Video Slideshow
Ingredients
- 1 pound Tilapia fillets - fresh or thawed frozen
- 2 tablespoons extra virgin olive oil - or melted butter
- 3 tablespoons paprika - of your choice
- 1 teaspoon salt
- 1 tablespoons onion powder
- 1 teaspoon black pepper
- ¼ to 1 teaspoon cayenne pepper - to taste
- 1 teaspoon thyme
- 1 teaspoon oregano
- ½ teaspoon garlic powder
- ⅓ cup mayonnaise
- 2 teaspoons lemon juice
- 1 teaspoon sweet pickle relish
- ¼ teaspoon onion powder
Step-by-Step Instructions
- Preheat oven to 400° convection or 425° conventional.
- In a small bowl, combine 3 tablespoons paprika, 1 teaspoon salt, 1 tablespoon onion powder, 1 teaspoon black pepper, ¼ to 1 teaspoon cayenne pepper, 1 teaspoon dry thyme, one teaspoon dry oregano, and ½ teaspoon garlic powder. This makes more blackened seasoning than you need. Store the extra for later sealed airtight.
- Line a sheet pan or baking sheet with foil. Spray the foil with PAM or add 2 tablespoons of olive oil and brush over the foil. You may also use parchment paper.
- Rinse and pat dry 1 pound of tilapia with paper towels.
- Brush the tilapia with olive oil or melted butter.
- Cover the fillets with the spice rub on both sides of the tilapia fillets. You only need about ¼ to ⅓ of the spice mix you made. DO NOT USE ALL THE MIX.
- Place the fish on the prepared sheet pan and lightly spray it with PAM. Place it in the preheated oven.
- Cook until nicely brown and flaky. This is 8-9 minutes for big fillets and a minute or two less for small to medium fillets. For safety, fish needs to be cooked to an internal temperature of 145°. Check the cooking a few minutes early.
- If you want a homemade tartar sauce, combine ⅓ cup mayo, 2 teaspoon lemon juice, 1 teaspoon sweet pickle relish, and ¼ teaspoon onion powder. Mix well.
Recipe Notes
Pro Tips
- The spice mix makes more than you need. You only need ¼ to ⅓ of the mix for one pound of fish. Save the unused rub sealed tightly for another cooking.
- The cayenne heat level will be 9/10 at 1 teaspoon, 7/10 at ½ teaspoon, and 3-4/10 at ¼ teaspoon. Or skip it if you want.
- Use a cajun seasoning or any other seasoning you want.
- Remember, you can cook fish with different seasonings on the same tray.
- Generally, there will be about four filets of tilapia per pound.
- You may use other fish or frozen tilapia—discussed in the recipe post.
- Fish needs to reach 145° for safety and should be flaky when done.
- Cooking time is about 5 minutes per half-inch thickness of the fish.
- The oven temperature should be 400° to 450°. I like 425° convection, which gives a better texture.
- A light spray of oil (PAM) helps prevent a dry surface.
- Check the fish a minute or two early.
- Nutritional information does not include the tarter sauce.
Your Own Private Notes
To adjust the recipe size:
You can adjust the number of servings above; however, only the amount in the ingredient list is adjusted, not the instructions.
Nutrition Estimate (may vary)
Editor note: This article was originally published on August 3, 2012. It has been updated with expanded options, refreshed photos, and a table of contents to help with navigation.
Jeff Moody says
I tried it but didn't have olive oil, so I used veggie oil. I surprised my wife and tired out good. only changed it to 450.
Polo Romero says
I am going to try this this afternoon for good Friday dinner. Will inform you later on the out come.
Erica Snyder says
Awesome recipe! I made this 2x this week. Very easy for even the worst cook. It's a little too spicy for the kids. This is our new house favorite!!
Anjeanette says
My husband and I loved it! Great recipe! I make my own tarter sauce too but I just had to try your tarter sauce recipe and it was just right. Delicious. I found this recipe on my mobile phone in the middle of prepping and I wanted something different. Easy and yummy.
jenn provencher says
I can't wait to try this. I think I am going to skip they chayenne pepper so it's not spicy for my kids. I hope it turns out just as amazing as it looks!
Dr Dan says
Try 450 for the same time. Keep the rake in the middle of the oven.
Lindsey Burtraw says
Can this be done in a conventional oven? If so, at what temp and for how long?
Lyall says
I just made a trip to Tesco to buy the ingredients for this, and I'm cooking it as we speak. I haven't even put them in the oven yet but OH MY GOD it smells amazing! I've also put the rub on a Pollock fillet, just to see what happens...
Dr Dan says
It is not very crispy but it should brown a bit like the picture. I would question the temp of the oven some if you're have issues with other high temp baking since this is at 425 convection. You could skip the spray of PAM but it will dry some. Be sure to keep that spray light.
texashugs says
I just tried making this. Left it in the oven for 11 min. It looked and tasted good but it wasn't too brown or crisp. Should the outside have a crisp crust?
Dr Dan says
I mean to give the fish a light spray of PAM (oil...) to prevent it from drying so much and give a little oil texture and you will hardly know it is oven baked. I can see the wording is a little confusing. Fixed...
Justin Hoddy says
Gotcha. I thought that was what you meant. I just wanted to make sure. Thank you. Can't wait to try it Saturday.
nina says
can someone tell me if i can bake the filets in my ninja 3 in 1 and how long?
nina says
hi dr dan,can i bake my tilapua fillets in myninja 3 in 1 and how long?
DrDan says
I have never have even seen a Ninja 3 in 1 but it says it can act like an oven. So if you can make it act like an oven then it should work.
Justin Hoddy says
Spray the fish lightly with Pam, or the pan?
Ernest Orlando says
The fish.
2 yummy says
Just tried, it was delish! And the smells coming from my oven; I could hardly wait for it to finish cooking. I rate it a 5!!
Deedee says
Absolutely never had this version before, and OMG words cant express how delish this was!! My husband was born and raised in great Louisiana and he said l made it perfectly with this recipe! Thanks so much!!
Ana says
AMAZING!! I just made it for myself, can do it every single day!
Beedermpath says
Thanks for the great website! I made the tilapia, strawberry salad, and smashed potatoes and it was all good. I'm new to cooking, so I really appreciate your photos.
theteachercooks.com says
I love blackened fish! Cannot wait to try this is the oven. I usually do mine in my cast iron skillet.
danielle Logan says
My gosh! excellent meal along with the homade tartar sauce! Thank you!
angela says
Do I have to use cayenne pepper
DrDan says
No, spice to your taste.
Dan