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๐Ÿ Home ยป Recipes ยป Fish Recipes

Baked Blackened Tilapia

Published: Jan 25, 2024 by Dan Mikesell AKA DrDan ยท 186 Comments

Jump to Recipe
Time: 20 minutes mins

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 filletsโ€”fresh or thawed frozen
Olive oilโ€”or melted butter
Homemade Blackening Seasoning Rubโ€”paprika, onion powder, garlic powder, thyme, oregano, cayenne pepper, salt, black pepper

close up of tilapia on white plate.
Jump To (scroll for more)
  • Ingredients
  • ๐Ÿ‘จโ€๐ŸณHow to Make Baked Blackened Tilapia in the Ovenโ€”Step-by-Step
  • Related recipes
  • Options, variations, and tipsโ€”make it right every time.
  • Can I substitute a different fish for the tilapia?
  • ๐Ÿ”ฅBlackening seasoningโ€”adjusting the heat
  • Serving
  • โ“FAQs
  • ๐ŸŸIs tilapia healthy?
  • ๐Ÿ“–The Recipe Card with Step-by-Step Instructions
Blue ribbon divider used for visual effect

Featured Comment from Colleen:
Loved the recipe! โ€ฆBaking 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.

๐Ÿ‘จโ€๐ŸณHow to Make Baked Blackened Tilapia in the Ovenโ€”Step-by-Step

spices for blackening seasoning.

1. Preheat oven to 400ยฐ convection or 425ยฐ conventional.

mixing rub ingredients in metal bowl.

2. In a small bowl, combine 3 tablespoons paprika, 1 teaspoon salt, 1 tablespoon onion powder, 1 teaspoon black pepper, ยผ to 1 teaspoon cayenne pepper, 1 teaspoon dry thyme, one teaspoon dry oregano, and ยฝ teaspoon garlic powder. This makes more blackened seasoning than you need. Store the extra for later sealed airtight.

brushing oil on tray.

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.

Drying tilapia filets with paper towels.

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

brusing tilapia with oil.

5. Brush the tilapia with olive oil or melted butter.

rubbing spices on tilapia.

6. Cover the fillets with the spice rub on both sides of the tilapia fillets. You only need about ยผ to โ…“ of the spice mix you made. DO NOT USE ALL THE MIX.

spary rubbed tilapia with PAM.

7. Place the fish on the oiled sheet pan and lightly spray it with PAM. Place it in the preheated oven.

baked blackened tilapia on tray.

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 145ยฐ. 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 tipsโ€”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 145ยฐ 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 145ยฐ with an instant-read thermometer.

blackened ti;apia on plate.

๐Ÿ”ฅBlackening seasoningโ€”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
  • ยฝ teaspoon of cayenne pepper will be 7/10 hot
  • ยผ teaspoon of cayenne pepper will be 3-4/10 hotโ€”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.

mixing tartar sauce.

โ“FAQs

When is tilapia safe to eat?

By FDA rules, bake to an internal temperature of 145ยฐ in the thickest part. It should also flake easily with a fork. It will take 7-8 minutes in a 425ยฐ oven. Always check the fish a minute or two early.

Can I cook blackened tilapia in an air fryer?

Yes. An air fryer is a small convection oven. Just follow the instructions baking at 400ยฐ for about 8 minutes to 145ยฐ and flakey.

What is the difference between blackened, Cajun, and Creole seasoning?

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.

๐ŸŸIs 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.

Blue ribbon divider used for visual effect

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

101's Best Recipes, 30-Minute Dinner Recipes, Fish Recipes, Healthy Recipes, Low Fat Recipes

Have you tried this recipe, or have a question? Join the community discussion in the comments.

๐Ÿ“–The Recipe Card with Step-by-Step Instructions

flacking Blackened Tilapia on a white plate

Baked Blackened Tilapia

4.69 from 22 votes
From Dan Mikesell AKA DrDan
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.
Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
Servings #/Adjustable :4 servings
Print | Pin | Email share | Like and save for later Saved!

Video Slideshow

Ingredients

US Customary - Convert to Metric
  • 1 pound Tilapia fillets - fresh or thawed frozen
  • 2 tablespoons extra virgin olive oil - or melted butter

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
  • ยผ to 1 teaspoon cayenne pepper - to taste
  • 1 teaspoon thyme
  • 1 teaspoon oregano
  • ยฝ teaspoon garlic powder

Simple Tartar Sauce - optional

  • โ…“ cup mayonnaise
  • 2 teaspoons lemon juice
  • 1 teaspoon sweet pickle relish
  • ยผ teaspoon onion powder

Step-by-Step Instructions
 

  • Preheat oven to 400ยฐ convection or 425ยฐ conventional.
    Spices for blackening seasoning
  • In a small bowl, combine 3 tablespoons paprika, 1 teaspoon salt, 1 tablespoon onion powder, 1 teaspoon black pepper, ยผ to 1 teaspoon cayenne pepper, 1 teaspoon dry thyme, one teaspoon dry oregano, and ยฝ teaspoon garlic powder. This makes more blackened seasoning than you need. Store the extra for later sealed airtight.
    mixing rub ingredients in metal bowl
  • 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.
    brushing oil on baking tray
  • Rinse and pat dry 1 pound of tilapia with paper towels.
    drying tilapia filets with paper towel
  • Brush the tilapia with olive oil or melted butter.
    brushing tilapia with oil
  • Cover the fillets with the spice rub on both sides of the tilapia fillets. You only need about ยผ to โ…“ of the spice mix you made. DO NOT USE ALL THE MIX.
    rubbing spices onto tilapia
  • Place the fish on the prepared sheet pan and lightly spray it with PAM. Place it 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 145ยฐ. Check the cooking a few minutes early.
    cooked blackened tilapia on the baking tray
  • If you want a homemade tartar sauce, combine โ…“ cup mayo, 2 teaspoon lemon juice, 1 teaspoon sweet pickle relish, and ยผ teaspoon onion powder. Mix well.
    ingredients for simple tarter sauce

Recipe Notes

Pro Tips

  1. The spice mix makes more than you need. You only need ยผ to โ…“ of the mix for one pound of fish. Save the unused rub sealed tightly for another cooking.ย 
  2. The cayenne heat level will be 9/10 at 1 teaspoon, 7/10 at ยฝ teaspoon, and 3-4/10 at ยผ 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 or frozen tilapiaโ€”discussed in the recipe post.
  7. Fish needs to reach 145ยฐ 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 400ยฐ to 450ยฐ. I like 425ยฐ 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.

Your Own Private Notes

Click here to save your own private notes only you will see. These will print and be saved for your next visit.

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)

Calories : 178 kcal (9%)Carbohydrates : 5 g (2%)Protein : 21 g (42%)Fat : 10 g (15%)Saturated Fat : 2 g (10%)Polyunsaturated Fat : 1 gMonounsaturated Fat : 5 gCholesterol : 40 mg (13%)Sodium : 563 mg (23%)Potassium : 60 mg (2%)Fiber : 1 g (4%)Sugar : 1 g (1%)Vitamin A : 300 IU (6%)Vitamin C : 4.1 mg (5%)Calcium : 50 mg (5%)Iron : 2.3 mg (13%)

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.

Molly with a stuffed cat.

More Fish Recipes

  • Grilled Blackened Tilapia from 101 Cooking for Two
    Grilled Blackened Tilapia
  • flakey tilapia on a plate.
    Crispy Parmesan-Crusted Tilapia โ€“ Ready in 20 Minutes
  • \salmon flaking on a plate with a salad
    Garlic Butter Salmon in a Convection Oven
  • grilled lemon butter tilapia
    Lemon Butter Tilapia

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  1. Lori says

    November 06, 2017 at 7:23 pm

    My husband and I both thought this was too salty. And coming from me that's saying a lot because I even put salt on my pizza. I put about 1/2 tsp cayenne pepper and still too salty. I would put 1/2 tsp salt next time. Otherwise it was tasty and thanks for sharing the recipe.

    Reply
  2. Jessica says

    September 17, 2017 at 8:57 pm

    Truly one of my favorite recipes! I feel like I'm a pretty good cook and can handle very complex recipes...but this is so simple and the result is amazing! I have shared this recipe with so many friends and coworkers and they all love it too! I have done this with frozen tilapia filets straight from the bag (cooking temp/time on the bag) and this works great too. Even the tartar sauce is great!

    Reply
  3. Dawn Scotland says

    August 31, 2017 at 4:28 pm

    I tried the Oven Baked Blackened Tilapia last night. It was SUPERB!!! I definitely will cook it again. Thanks so much for this Easy to Prepare, Easy to Clean Up recipe. The fish was perfectly Delicious; my Mom and I loved, Loved, LOVED it!

    Reply
  4. Kat says

    August 17, 2017 at 4:55 pm

    I have to say, Dr. Dan, you're the only other person I've run across who sprays the top of meat or fish before baking. I believe it's a must-do for keeping things moist and helping with browning, especially at higher temps. Love the spice combo for the tilapia, hits just the right taste buds especially with the
    tartar sauce. AIas, couldn't stop myself from adding sour cream, finely diced purple onions, and lime juice to the tartar sauce but, Wow! It was perfect!

    Reply
  5. Amber says

    August 03, 2017 at 10:45 pm

    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.

    Reply
  6. Anna says

    June 20, 2017 at 3:33 pm

    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!

    Reply
    • DrDan says

      June 23, 2017 at 10:40 am

      Thanks for the note. This is the easy way to blackened fish.
      Dan

  7. Rose Correia says

    May 28, 2017 at 9:06 pm

    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.

    Reply
    • DrDan says

      May 29, 2017 at 10:40 pm

      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

  8. Lorraine says

    May 21, 2017 at 9:53 pm

    We made this tonight and it was sooooooo good! Easy peasy and healthy too. We did use just ยฝ tsp of the cayenne and it was just the right heat. Definitely a keeper : )

    Reply
    • DrDan says

      May 22, 2017 at 8:10 pm

      Thanks Lorraine, I like a little spice in my life.
      Dan

  9. Brianne says

    February 20, 2017 at 10:19 pm

    Has anyone done this on a Forman grill

    Reply
    • DrDan says

      February 20, 2017 at 10:27 pm

      Not that I know of but it probably would work but the timing is unknown to me.

      Dan

  10. Kevin perala says

    January 22, 2017 at 6:20 pm

    Great recipe

    Reply
  11. Peggy says

    January 18, 2017 at 1:07 am

    I thought this was fabulous! I used the full amount of cayenne because we like it spicy. Thanks for the great recipe!

    Reply
    • DrDan says

      January 19, 2017 at 7:39 pm

      Hi Peggy, Thanks for the note. I'm cutting back the cayenne even more as we get older.
      Dan

  12. Melanie Edwards says

    January 04, 2017 at 7:54 pm

    Is this recipe for frozen or thawed tilapia?

    Reply
    • DrDan says

      January 04, 2017 at 8:01 pm

      Fresh or thawed frozen.

  13. Brandi Williams says

    November 29, 2016 at 10:40 pm

    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!!!

    Reply
  14. Linda Reeser says

    October 29, 2016 at 1:18 pm

    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.

    Reply
  15. Tasha says

    September 28, 2016 at 1:15 pm

    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

    Reply
  16. LESLIE FEENEY says

    July 08, 2016 at 7:37 pm

    LOVE LOVE LOVE THIS RECIPE

    Reply
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DrDan imageHi, I'm DrDan.
Welcome to 101 Cooking for Two, the home of great everyday recipes with easy step-by-step photo instructions.
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