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.
Diana says
This is a great recipe. I found this recipe a couple of years ago while looking up how to oven bake tilapia. I tried it and loved it. My boyfriend is also a big fan! I made it twice this week and I am sure will be using it a lot during Lent!
DrDan says
Thanks for to note and rating.
DrDan
Jack says
Found your recipe for the talapia and smashed potatoes yesterday and fixed for dinner. AWSOME to both! I love blackened fish but was banned from fixing skillet because of smoke. So glad to find a recipe for fixing in the oven, I will be using this a lot. The potatoes were AWSOME. I used 7-2-1 seasoning and loved the crunch of the potatoes. Wish I had some green onions on hand to top with. Am going back on site to search for dinner for tonight. Thanks so much for your site I know I will use often
Jack says
Forgot to rate the Talipa, a definite five only because that's as high as I can rate!
DrDan says
Thank so much for the note and rating. Nice combo with the smashed potatoes.
DrDan
Jim in Albuquerque says
I just made your blackened Talapia. It was very good. I like quick easy recipes. This is the first one I have tried from your site. I think I will be a regular from now on. I will definitely make this one again.
Thanks
DrDan says
i have been deficient in replying to comments. I apologize
Thanks to all of you for your comments and ratings.
DrDan
Sue says
I was never a big fan of Tilapia until I tried this recipe last night, it was amazing!!!!!!!!!!!!!!!!
Thank you soooo much !!
Sheila says
Tried it tonight..Great recipe, husband and I loved it, have been looking for a good baked fish rub!
Will make again.
Thank You
Jamica says
I just made this and the flavor of the spices were good but I think I put too much of the rub on the fillets because when the fish was done most of the spices on the fillets were not moist I had to scrape some of the spices off
Mike says
So much oil. Easier to create with just the tilapia being damp. Coat it with pretty much the same except I leave off the oregano and I bake it on a rack. That eliminates the oil, the bad for your heart frying and nitrosamines from frying dry.
Pam Caldwell says
Thanks for the recipe it was delicious. I made fish tacos with it. I just warmed up corn tortillas on a skillet, put some fish in and topped with lime juice, cilantro, cabbage, and a little ranch. YUM
DrDan says
Thanks so much for the note and rating.
DrDan
Chef thirst says
I kid you not this was crazy easy to make but it taste amazing..thx to who ever post this blacken fish.my wife loved it,before I could even ask her she was like yo this fish is banging..thx again
Patricia says
I made this last night and my goodness it was delicious! My 17 year old son loved it! I ran a plate over to my daughter who is in college and she texted "SOOO GOOD!" I will be making this again and again and again. Thank you for the easy and tasty recipe!
Bonnie says
I made this recipe the other night and it was easy and delicious! I made 2lbs of tilapia and used the same amount of spice rub as in your recipe and it was perfect! We'll definitely be having this again soon and I'll try the spice rub for meat too. Thanks for sharing!
DrDan says
Thanks so much for the note.
I think spreading the spice out is a good idea. I have used this rub on a few other things and it is really good.
DrDan
Quincy Sanders says
It's 2am, just got home and watching some tv before bed, I got hungry and decided to cook the tilapia I had thawing. I google'd "spicy tilapia recipe" and found this recipe. I had to make it right away.. and it eat it right away! No sides, no rice, no sauce, no nothing, and it was A-mazing! Tomorrow I will create a date, invite her over, cook this for her, and report back ;)
DrDan says
Well I have never cooked fish at 2 AM. Hope the date works out well.
Thanks for the note and rating.
DrDan
Sabre says
I made this for dinner last night, it was great! Plus, it was fast and easy. My husband loved it too:)
My blog (lifeontheloop.com) is doing a "Best of Pinterest" in a week or so. Would you mind if I post your picture on my site, not the recipe. I will of course link the picture to your site.
Sabre
DrDan says
Of course post away... I'm always happy to have the pictures used in this way. I'm never happy when the whole recipe is displayed.
Also thanks for the note and the rating.
DrDan
Naomi says
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 says
I find the oven or grill much easier for tilapia. Mine just fall apart on the stove top.
Thanks for the comment.
DrDan
Linda says
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 says
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 says
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..