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 baked salmon recipe.
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.
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, healthy low-fat biscuits, Cheddar Bay Biscuits, or cornmeal 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.
📖 Recipe
Baked Blackened Tilapia
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Ingredients
- 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
- 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.
- 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 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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Inspired by an Aaron MaCorgo Jr (Food Networks "Big Daddy") recipe. The big change was going from a frying pan to an oven.
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.
Lori says
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.
Jessica says
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!
Dawn Scotland says
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!
Kat says
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!
Amber says
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 says
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 says
Thanks for the note. This is the easy way to blackened fish.
Dan
Rose Correia says
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 says
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 says
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 says
Thanks Lorraine, I like a little spice in my life.
Dan
Brianne says
Has anyone done this on a Forman grill
DrDan says
Not that I know of but it probably would work but the timing is unknown to me.
Dan
Kevin perala says
Great recipe
Peggy says
I thought this was fabulous! I used the full amount of cayenne because we like it spicy. Thanks for the great recipe!
DrDan says
Hi Peggy, Thanks for the note. I'm cutting back the cayenne even more as we get older.
Dan
Melanie Edwards says
Is this recipe for frozen or thawed tilapia?
DrDan says
Fresh or thawed frozen.
Brandi Williams says
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 says
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 says
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 says
LOVE LOVE LOVE THIS RECIPE