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    🏠Home » Recipes » Fish Recipes

    Baked Blackened Tilapia

    Feb 26, 2022 · Modified: Mar 16, 2023 by Dan Mikesell AKA DrDan · 185 Comments

    Recipe Table of Contents    
    4.25 from 522 votes

    Blackened Tilapia is a delicious way to have healthy baked tilapia in the oven bursting with taste and spicy goodness. With a great flavor profile, you can easily adjust or eliminate most of the heat—a super easy 20-minute dinner recipe.

    close up of tilapia on white plate.

    Jump To:
    • 👨‍🍳How to make this recipe
    • Ingredients
    • ❓FAQs
    • 🐟Tilapia Recipes
    • 🖼️Step-by-Step Photo Instructions
    • Recipe

    Blue ribbon divider used for visual effect

    Introduction

    Baked tilapia recipes are generally very easy and quick to make. And even fish haters will like tilapia.

    Baked is much healthier than frying. I find frying fish in a frying 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 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 bit of oil, including a light spray of PAM, so the top is not dry. I also adjusted the spicing some.

    Do you want the grilled version? Try my Grilled Blackened Tilapia.

    👨‍🍳How to make this recipe

    1. Start with frozen or fresh tilapia. If frozen, thaw completely in the refrigerator overnight. Give it a good brush of olive oil.
    2. A large baking dish, a sheet pan, or a baking tray work well. I like to use foil for easy clean-up and a heavy coat of oil or cooking spray like PAM to prevent sticking.
    3. Give the tilapia a nice coat of the blackening seasoning (Not all of what you mixed). You can use a different seasoning if you want.
    4. Fish is best cooked in a high oven. 425° conventional for tilapia, but you may adjust the oven temperature to lower if you need to for other dishes.
    5. Bake to an internal temperature of 145° in the thickest part by FDA rules. Always check the internal temperature with an instant-read thermometer. Also, it should flake easily with a fork. It will take 7-8 minutes or about 10 minutes per inch of thickness. but always check the fish a minute or two early.
    6. Do not overcook the tilapia or it will become very dry rapidly.

    Ingredients

    🐟About Tilapia

    Tilapia is a 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.

    Can I substitute a different fish for the tilapia? Generally, yes, another fish, like cod or halibut, can be used and will normally cook about the same thickness adjustment. Generally, fish will need about 10 minutes per inch of thickness.

    🔥The Blackening Seasoning

    First, a brief discussion about blackening, Cajun, and Creole seasoning: all have a base of paprika, pepper, and some garlic and onion powder.

    But Creole tends to add more herbs and is milder, while Cajun is generally very hot. So depending on how you vary your spice choices, you can change the term.

    For this blackening seasoning, there are two ways to adjust the heat. Or, if you prefer, buy creole or cajan seasoning mix.

    First is the paprika. Many people will like to use smoked paprika. Hungarian paprika is generally hot. But most paprika is just called paprika is what is called 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

    ❓FAQs

    Can this recipe be used for fish tacos or sandwiches?

    Yes. Many people will use this for fish tacos or just served on a bun as a blackened fish sandwich.

    Can I use tartar sauce with blackened tilapia?

    Tartar provides a great contrast to the spiciness of the blackened fish.

    I did an easy tartar sauce that went well with this. This is included in the recipe to use if you wish.

    What should be served with baked tilapia?

    Lime or lemon slices for fresh lemon juice or lime juice. Side dishes of veggies, rice, or potatoes.

    🐟Tilapia Recipes

    Grilled Blackened Tilapia

    Oven Baked Parmesan Crusted Tilapia

    Grilled Lemon Butter Tilapia

    Blue ribbon divider used for visual effect

    This recipe is listed in these categories. See them for more similar recipes.

    101's Best Recipes, Easy Dinner Recipes, Fish Recipes
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    🖼️Step-by-Step Photo Instructions

    Spices for blackening seasoning

    Preheat oven to 400° convection or 425° conventional.

    brushing oil on baking tray

    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.

    mixing rub ingredients in metal bowl

    This makes more blackened seasoning than you need. Store the extra for later sealed airtight.

    In a small bowl, combine 3 tablespoon 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. The cayenne heat level will be 9/10 at 1 teaspoon, 7/10 at ½ teaspoon, and 3-4/10 at ¼ teaspoon.

    drying tilapia filets with paper towel

    Rinse and pat dry with paper towels 1 pound of tilapia.

    brushing tilapia with oil

    Brush the tilapia with olive oil.

    rubbing spices onto tilapia

    Cover the fillets with the spice mixture and rub it on both sides. You will only need about ¼ to ⅓ of the spice mix you made. DO NOT USE ALL THE MIX.

    spraying tilapia with PAM

    Place on the oiled pan and give the fish a light spray of PAM. Place in the preheated oven.

    cooked blackened tilapia on the baking tray

    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°

    ingredients for simple tarter sauce

    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.

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    Recipe

    flacking Blackened Tilapia on a white plate

    Baked Blackened Tilapia

    From Dan Mikesell AKA DrDan
    Blackened Tilapia is a delicious way to have healthy baked tilapia in the oven bursting with taste and spicy goodness. With a great flavor profile, you can easily adjust or eliminate most of the heat—a super easy 20-minute dinner recipe.
    Tap to leave a Rating
    4.25 from 522 votes
    Print Email CollectionCollected
    Prep Time: 10 minutes minutes
    Cook Time: 10 minutes minutes
    Total Time: 20 minutes minutes
    Servings #/Adjust if desired 4 servings

    Ingredients

    US Customary - Convert to Metric
    • 1 pound Tilapia fillets - about four
    • 2 tablespoons extra virgin olive oil

    Blackening Rub- More than you need - Keep sealed for future use.

    • 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

    Simple Tartar Sauce - optional

    • ⅓ cup mayonnaise
    • 2 teaspoons lemon juice
    • 1 teaspoon sweet pickle relish
    • ¼ teaspoon onion powder
    Prevent your screen from going dark

    Instructions

    • Preheat oven to 400° convection or 425° conventional.
      Spices for blackening seasoning
    • 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.
      brushing oil on baking tray
    • This makes more blackened seasoning than you need. Store the extra for later sealed airtight.
      In a small bowl, combine 3 tablespoon 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. The cayenne heat level will be 9/10 at 1 teaspoon, 7/10 at ½ teaspoon, and 3-4/10 at ¼ teaspoon.
      mixing rub ingredients in metal bowl
    • Rinse and pat dry with paper towels 1 pound of tilapia.
      drying tilapia filets with paper towel
    • Brush the tilapia with olive oil.
      brushing tilapia with oil
    • Cover the fillets with the spice mixture and rub it on both sides. You will only need about ¼ to ⅓ of the spice mix you made. DO NOT USE ALL THE MIX.
      rubbing spices onto tilapia
    • Place on the oiled pan and give the fish a light spray of PAM. Place in the preheated oven.
      spraying tilapia with PAM
    • 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°
      cooked blackened tilapia on the baking tray
    • 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.
      ingredients for simple tarter sauce
    See the step-by-step photos in the post. Some recipes have an option to display the photos here with a switch above these instructions but the photos DO NOT print.

    Your Own Private Notes

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    Recipe Notes

    Pro Tips

    1. The spice mix makes more than you need. You only need ¼ to ⅓ of the mix for one pound of fish. Save the rest sealed tightly for another cooking.
    2. 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.
    3. Use a cajun seasoning or any other seasoning you want.
    4. Remember, you can cook fish with different seasonings on the same tray.
    5. Generally, there will be about four filets of tilapia per pound.
    6. You may use other fish. Be sure frozen fish is completely before using these instructions. If you want to cook frozen fish, cook by temperature.
    7. Fish needs to reach 145° for safety and should be flaky when done.
    8. Cooking time is about 5 minutes per half-inch thickness of the fish.
    9. The oven temperature should be 400° to 450°. I like 425° convection, which gives a better texture.
    10. A light spray of oil (PAM) helps prevent a dry surface.
    11. Check the fish a minute or two early.
    12. Nutritional information does not include the tarter sauce.

    To adjust the recipe size:

    You may adjust the number of servings in this recipe card under servings. This does the math for the ingredients for you. BUT it does NOT adjust the text of the instructions. So you need to do that yourself.

    Nutrition Estimate

    Nutrition Facts
    Baked Blackened Tilapia
    Amount Per Serving
    Calories 178 Calories from Fat 90
    % Daily Value*
    Fat 10g15%
    Saturated Fat 2g10%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 5g
    Cholesterol 40mg13%
    Sodium 563mg23%
    Potassium 60mg2%
    Carbohydrates 5g2%
    Fiber 1g4%
    Sugar 1g1%
    Protein 21g42%
    Vitamin A 300IU6%
    Vitamin C 4.1mg5%
    Calcium 50mg5%
    Iron 2.3mg13%
    * Percent Daily Values are based on a 2000 calorie diet.
    Serving size is my estimate of a normal size unless stated otherwise. The number of servings per recipe is stated above. This is home cooking, and there are many variables. All nutritional information are estimates and may vary from your actual results. To taste ingredients such as salt will be my estimate of the average used.
    Course : Fish|Main Course
    Cuisine : American

    © 101 Cooking for Two, LLC. All content and photographs are copyright protected by us or our vendors. While we appreciate your sharing our recipes, please realize copying, pasting, or duplicating full recipes to any social media, website, or electronic/printed media is strictly prohibited and a violation of our copyrights.

    Editor note: Originally published August 3, 2012. Updated with expanded options, refreshed photos, and a table of contents to help navigation.

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    1. Gail

      February 16, 2016 at 11:53 am

      ??????????

      Reply
      • DrDan

        February 16, 2016 at 6:03 pm

        I still love this recipe but need to eat it more often.
        Thanks for the notes and rating
        DrDan

    2. Gail

      February 16, 2016 at 11:52 am

      5 stars
      It was my first time and I don't eat no baked meats but I have to say this was goooooooood

      Reply
    3. Paula Lynch

      February 14, 2016 at 8:41 pm

      We very much enjoyed this recipe tonight. Browned great, looked just like blackened, didn't miss the "crunch" at all. Thank you greatly!

      Reply
    4. Allison

      February 11, 2016 at 3:56 pm

      5 stars
      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!!

      Reply
      • DrDan

        February 11, 2016 at 5:52 pm

        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

    5. Pamella

      February 10, 2016 at 9:51 pm

      5 stars
      I give it a 10 it was very good. My family loves spicy . Found it good with salmon also . Thanks a whole lot.

      Reply
    6. Louise

      February 08, 2016 at 2:01 pm

      Love it all the way . Enjoys spicy it good for your sinus

      Reply
    7. Louise

      February 08, 2016 at 1:53 pm

      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.

      Reply
    8. Sam

      January 21, 2016 at 11:16 pm

      Decided to try spice mix recipe because of the great step-by-step pics you posted, and it was super tasty - thanks!!

      Reply
    9. Elizabeth

      January 14, 2016 at 4:53 pm

      I simply LOVE this...I double the seasonings and keep in a plastic bag and use as needed. Quick and delicious!

      Reply
    10. MamatheFox

      January 13, 2016 at 5:16 pm

      I made this tonight with some root veggies and it was awesome! Thank you for sharing this awesome recipe.

      Reply
    11. theresa

      January 09, 2016 at 4:11 pm

      Will try it today, thanks. I like my meat kinda blackened anyway

      Reply
    12. Dawn Jerzyk

      December 23, 2015 at 6:34 pm

      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.

      Reply
      • DrDan

        December 23, 2015 at 7:11 pm

        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

    13. Christina

      December 01, 2015 at 9:19 pm

      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.

      Reply
    14. Tracy

      November 22, 2015 at 8:15 pm

      This is my new go to favorite for talapia. Easy peasy for work nights too.

      Reply
    15. Jen

      November 22, 2015 at 7:01 pm

      This looks awesome but I only have some salmon...do you think it would work for salmon? ?

      Reply
      • DrDan

        November 22, 2015 at 8:59 pm

        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

    16. katie

      October 08, 2015 at 7:09 pm

      5 stars
      Great recipe! Made it tonight for my husband and I - nice and spicy just the way I like it! I would like to share this recipe on my blog if that's alright, I will link back to your post here :)

      Reply
      • DrDan

        October 09, 2015 at 9:11 am

        Hi Katie, Thanks for the note and so glad like it. My guidelines for use of recipes are at https://www.101cookingfortwo.com/information-for-publishers/ so have at it.
        Dan

    17. Colby

      September 14, 2015 at 5:23 pm

      I made this last night ... It was so Easy and delicious !!
      Thank you for sharing the recipe,
      I can't wait to make it again?

      Reply
      • DrDan

        September 17, 2015 at 9:05 am

        Thanks so much for the comment Colby.
        DrDan

    18. Jessica

      September 06, 2015 at 9:27 pm

      I made this tonight and it was delicious. My husband and daughter loved it. Thanks!

      Reply
      • DrDan

        September 07, 2015 at 9:59 pm

        Thanks for the note.
        DrDan

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