Oven Baked Blackened Tilapia

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
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Fish, Main Course
Cuisine: American
Servings: 4 servings
Calories: 178kcal
Author: Dan Mikesell AKA DrDan

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.

Notes

Pro Tips:
  • 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.
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Nutrition

Calories: 178kcal | Carbohydrates: 5g | Protein: 21g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 40mg | Sodium: 563mg | Potassium: 60mg | Fiber: 1g | Sugar: 1g | Vitamin A: 300IU | Vitamin C: 4.1mg | Calcium: 50mg | Iron: 2.3mg