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.
Other Great Tilapia Options
Oven Baked Parmesan Crusted Tilapia
Easy Grilled Tilapia with Paprika
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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Oven Baked Blackened Tilapia
Ingredients
- 1 pound Tilapia fillets
- 2 tablespoons extra virgin olive oil
Blackening Rub
- 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
Simple Tartar Sauce
- 1/3 cup mayonnaise
- 2 teaspoons lemon juice
- 1 teaspoon sweet pickle relish
- 1/4 teaspoon onion powder
Instructions
- 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.
Recipe Notes
- 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.
Check Out Other Great Recipes
Nutrition is generally for one serving. Number of servings is stated above and is my estimate of normal serving size for this recipe.
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.
Originally Published August 3, 2012
Naomi
So good! I have done his recipe on the stove, but the oven is so much better. I made this today and I found your site today. Thanks so much! Linked your version to my FB page.
DrDan
I find the oven or grill much easier for tilapia. Mine just fall apart on the stove top.
Thanks for the comment.
DrDan
Linda
i’m looking for a way to bake tilapia using no oil because my partner is on a diet restricting oil. i usually pan fry my blackened tilapia and i have blackened seasoning that has excellent flavor. can you suggest a way to use this recipe with no oil?
as soon as this oil free diet ends i will be preparing this dish your way. it looks delish and healthy..
L….
DrDan
Ok…. hummm…. The oil on the pan is easy. Get the non-stick foil. The oil on the fish helps keeps it a little moist but how about an egg white wash. Just take an egg white, discard the yoke and whip it with a tablespoon or so of water and brush on the fish. The cooking time should be the same. Post how it comes out please.
DrDan
Doctor type note. I hope this is a prescribed diet and monitored by a physician. Some vitamins need to have oil to absorb. Also some oils being “essential” and must be ingested in a diet.
Linda
i just happened uopn your response. not sure what happened. thanks i will try to prepare this way this week. i’ll let you know how it comes out. the diet is HCG. no oil of any kind for about 20 days at a time.
it is not monitored which is why i am not on it.
i’m to ask my dr tomorrow if i can go on it since i have HBP and MS..
Diane
Thank you. Made this last night and it was awesome!
DrDan
Thanks for the note
DrDan
Camie
Hi! I just found your website today. I created an account so that I could save recipes, but when I clicked the save recipe button, it said the page could not be found. Is this on my end or is something not working correctly? Thanks! Can’t wait to try this tilapia recipe!
DrDan
That function is from ZipList and I have little if any control. I did check it as much as I can and it appears to be working. I have not heard of other problems. Try accessing through the menu bar and see what happens. And a restart is always a good thing.
As for the recipe… great choice
DrDan
Sarah
I just made this, and it is absolutely delicious! I will be keeping this recipe around for frequent use. Thanks for sharing!
DrDan
I do love this recipe. Just so tasty and easy. I don’t do it often enough.
Thanks for the comment
DrDan
Jack P
Dr Axe (whoever he is) says tilapia is not good for you.
DrDan
OK….. Anybody can say anything. Too much of anything may not be good for you. This is true of fish more than many other foods due to environmental contamination.
I believe controlled studies in peered reviewed journals, not internet statements (AKA BS).
DrDan
Amy @ Fearless Homemaker
Despite the fact that I’m a food blogger, I’ve always been intimidated to make fish at home. One of my 2014 cooking goals was to banish that fear and learn to cook fish at home, and this was the first recipe I tried. I’m SO pleased to report that it was SO simple to make and it turned out delicious! I cut the cayenne way back, and gave it a minute under the broiler at the end, and it was lovely. Thanks for a fab recipe! Cheers, Amy
DrDan
Thanks for the note. It is one of my favorites. I need to do more fish also.
DrDan
Cas67
This looks incredible. I took out tilapia for Sunday dinner but having found this recipe I can’t wait til tomorrow so gonna cook it tonight. Judging from all the comments it sounds amazing. Will let you know how I get on : D
DrDan
This is really really good but watch the heat a little. I use a half teaspoon plus of cayenne pepper. This was a 7/10 hot. Manly man is 1 tsp and 0 – 1/4 tsp is the family setting. There is a grilled version that is a little crispier but I have 2 feet of snow on my grill now…
DrDan
KC
What an AMAZING recipe for tilapia! Thank you SO much for this! :-) ..I didn’t have any onion powder on hand so, I substituted that portion of the ingredients for 1/3 cup of chopped onions and it made this delicious dish, in my opinion, that much more flavorful. :-) . Also, I totally agree that 1/8 Cayenne pepper is the perfect amount for this recipe… (if not just a pinch less…LOL). It gave it just enough “bite” to it, that I didn’t even taste it until I was going for the next bite! :-) . It was JUST right. In addition to this, instead of just using extra virgin olive oil, I actually incorporated an organic “Tomato Infused Oil” that already has the extra virgin olive oil in it’s own ingredients! :-) . I coated the tin foil with this, the fish (before the seasonings..) and also, used what was left over on the plate from the fish, to saturate the chopped onions before I added those to the top last! Long story short…(hah)…this was an AMAZING dinner and I WISH I had another bag of tilapia right now so I could make some more! Thanks again!!! :-)
DrDan
Great write-up. I occasionally use infused oils for “private” cooking. I don’t use them for published recipes since somebody would go crazy trying to find what I used from that small specialty oil storefront. So I just keep it basic. As you obviously know, a recipe is just guidelines. This recipe does make me “want” to eat fish.
DrDan
DrDan
I call the full teaspoon of cayenne the “Manly Man” setting. 1/2 teaspoon is really all I can do here and that is pushing it some. Plus you put all that spice on just two fillets. Wow…
The broiler will brown them a little but also dried them some… maybe I just over cooked a little those times but be careful and don’t overdo it….
Thanks for the comment
DrDan
Rich
I tried the recipe; since I like spicy foods I amped up the cayenne a bit. I had three fillets, but was cooking for young kids too, so I used all the rub on only two of the fillets. It was a little spicy even for me; could have halved the amounts like suggested and would have been perfect. I will try again with this mod along with hitting them with the broiler for the last few minutes to get more of the blackened effect.
Theresa
I tried this recipe and it was good, but a little hot and spicy, I think I will cut down on the cayenne, next time.
DrDan
Thanks for the comment. The 1/2 tsp of cayenne is more than hot enough for me. The 1 tsp (which is what was in the original rub) is just too much for me.
DrDan
Nikki
I just made this for dinner. I had small to medium fillets, so I only left them in the oven for 8 minutes. I also only used 1/8 tsp ceyenne pepper. Had to think about my kids lol Nonethess it was tasty with just tad bit of kick! Thanks for the recipe!
DrDan
Thanks, the 1/8 t may still be too much for some. I can’t imagine the whole teaspoon the original Big Daddy recipe had…
R Roby
I just made this with 4-good sized fillets. I loved the flavor profile and the quick assembly. For my taste, I would cut most of the spices in 1/2 or take it up to the broiler for the last 2-4 minute to crust the seasonings on top. just a tad too much dry/bulk seasonings on the surface… AWESOME flavor, will make again. My wife and I have a rating scale 5-Keeper as is, 1-wadded and thrown away. Strong 4.5 with adjustments…
Dan Mikesell
I’ll take a 4.5 any day. Yep, it is 7/10 hot with the 1/2 t cayenne. The original recipe for the seasoning was a full tsp. That is really manly man stuff… I have stayed at 1/2 tsp but maybe I should sneak it down a little. I have tried the broiler to “crisp” it up some and it seemed to dry before it browned much. Maybe a tad more PAM would help. The grilled version is nicely crisp.
Thanks for the comment.
Francesco Smith
Excellent! quick,easy,delicious,A+ Thanks!
Dan Mikesell
I’m from Iowa and if it doesn’t moo, oink or cluck then you don’t eat it. With this recipe, I don’t even think I’m eating fish and no fish smell (I really hate fish smell). I continue to repeat this recipe at home. Try the grilled version, I think it is even better with a little grilling char on it.
Mike Ashton
I seriously dislike fish… with that said, I really enjoyed this!
Dan Mikesell
I’m clad it mostly worked for you. You may like it a bit better with the thyme. Also, try a pinch of cayenne, maybe an 1/8 tsp. it will balance the recipe.
sberrychan
I just made this for my boyfriend and I. We left out the Cayenne (because neither of us like it) and the Thyme because we didn’t have it, and used vegetable oil in place of olive. My boyfriend loves it, but me not so much.
I have to admit, it smelled pretty amazing while cooking. I think I’m not much of a tilapia fan. It has a weird taste to it that I just can’t really get past.
Other than that I give this a 4/5! If I can make something that my boyfriend will eat, I’m more than happy to keep making this recipe. Even if I’m not the one eating it. =D
Dan Mikesell
It does have some bite. A half tsp is the most I can tolerate. The original blackening recipe has 1 tsp and it burns just to think of it. 1/4 tsp is probably more for us normal humans.
Bug
This is one of the easiest Tilapia Recipes I have tried. It is definitely spicy, Oh Baby…Hot! Next time I’ll use about half as much cayenne pepper. The tarter sauce is a perfect compliment. We have fish a couple of times a week and this was on the request list for next week too.
Dan Mikesell
I have not heard of that trick. I’m good with tilapia and salmon but other fish just have not been high on my list.
Kay B
Im not a big seafood person but I’m fond of tilapia. I give my fish a quick soak in vinegar and lemon juice to alleviate the fishy taste and smell.
Dan Mikesell
Of course the seasoning would be fine on any meat. The cooking technique almost for sure would not. The thickness and the total mass being different. Check out other references for the prep and cooking of the whole fish.
birdman
Does this work with the whole fish instead of fillets?
Dan Mikesell
Thanks for the report
camry
It’s delicious!!! I’m making it again tomorrow – lol
Dan Mikesell
I would suggest mixing the spices and tarter sauce ahead. If using frozen fish, thaw for a day or two in the refrigerator. The rest can be done in only a few minutes. A lot less time than the oven will take to preheat.
Robin Dawson
I’m going to make it next week too. I think I’m gonna do all the work the night before and then put them in the oven when I’m ready to cook them. Do you think they can be frozen with all the ingredients and cooked in a few days? Have a great day everyone!!!!
Happy cooking
Polo Romero
Loved it. Thank you. Will cook it again next week.
Dan Mikesell
Camry… Let us know how it goes
Robin… Great I’m clad it worked for you.
Robin Dawson
I just cooked it!!!!! It is delicious :)
camry
I’m trying this tomorrow … can’t wait!
Dan Mikesell
Use the oil you have. The olive oil is healthier (the doctor in me says) use what you have. I also had an email this morning from EdS. who had a question about the ground vs leaf oregano. The oregano is ground. I believe the leaf is more for salad or salsa like things.
Jeff Moody
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
I am going to try this this afternoon for good Friday dinner. Will inform you later on the out come.
Erica Snyder
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
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
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
Try 450 for the same time. Keep the rake in the middle of the oven.
Lindsey Burtraw
Can this be done in a conventional oven? If so, at what temp and for how long?
Lyall
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
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
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
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
Gotcha. I thought that was what you meant. I just wanted to make sure. Thank you. Can’t wait to try it Saturday.
nina
can someone tell me if i can bake the filets in my ninja 3 in 1 and how long?
nina
hi dr dan,can i bake my tilapua fillets in myninja 3 in 1 and how long?
DrDan
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
Spray the fish lightly with Pam, or the pan?
Ernest Orlando
The fish.
2 yummy
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
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
AMAZING!! I just made it for myself, can do it every single day!
Beedermpath
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
I love blackened fish! Cannot wait to try this is the oven. I usually do mine in my cast iron skillet.
danielle Logan
My gosh! excellent meal along with the homade tartar sauce! Thank you!
angela
Do I have to use cayenne pepper
DrDan
No, spice to your taste.
Dan