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.
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
- Start with frozen or fresh tilapia. If frozen, thaw completely in the refrigerator overnight. Give it a good brush of olive oil.
- 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.
- 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.
- 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.
- 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.
- 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
Yes. Many people will use this for fish tacos or just served on a bun as a blackened fish sandwich.
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.
Lime or lemon slices for fresh lemon juice or lime juice. Side dishes of veggies, rice, or potatoes.
🐟Tilapia Recipes
Oven Baked Parmesan Crusted Tilapia
This recipe is listed in these categories. See them for more similar recipes.
🖼️Step-by-Step Photo Instructions
Preheat oven to 400° convection or 425° conventional.
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.
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.
Rinse and pat dry with paper towels 1 pound of tilapia.
Brush the tilapia with olive 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.
Place on the oiled pan and give the fish a light spray of PAM. Place 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°
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
Baked Blackened Tilapia
Ingredients
- 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
Instructions
- Preheat oven to 400° convection or 425° conventional.
- 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.
- 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.
- Rinse and pat dry with paper towels 1 pound of tilapia.
- Brush the tilapia with olive 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.
- Place on the oiled pan and give the fish a light spray of PAM. Place 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°
- 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.
Your Own Private Notes
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 rest 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. Be sure frozen fish is completely before using these instructions. If you want to cook frozen fish, cook by temperature.
- 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.
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
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Editor note: Originally published August 3, 2012. Updated with expanded options, refreshed photos, and a table of contents to help navigation.
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.