This tasty recipe makes adding nutritious fish to our diet easy. Blackened tilapia gets its flavor from an herb and spice rub and can be cooked in an iron skillet, grill pan or baked in the oven.
Editor’s note: This is an updated version of an article originally posted November 2009 with better photos and additional information.
About tilapia
Fish is one of the healthiest sources of protein, and tilapia is no exception. It is packed with vitamins and minerals like choline, niacin, vitamin B12, vitamin D, selenium, and phosphorus. It is also a good source of omega-3 fatty acids, which are healthy fats that your body needs to function.
Tilapia, known for its sweet, mild taste and flaky texture is not overwhelmingly fishy, like some other fish. This means it pairs well with other ingredients, spices and herbs.
Herb and Spice rub for blackened tilapia
This is the rub that gives the dish its flavor. It is the same herb and spice mixture for both cooking methods. Use all of it for all the tastes or go lighter, adjusting as you please.
In a small bowl, add 2 tablespoons paprika, 2 teaspoons salt, 2 teaspoons lemon pepper, 1 1/2 teaspoons garlic powder, 1/4 red pepper flakes (add more if you want more heat), 1 1/2 teaspoons dried, crushed basil, 1 teaspoon onion powder, and 1 teaspoon dried thyme.
Give the mixture a stir until all of the spices are evenly combined.
Cooking the blackened tilapia in a pan
Heat iron skillet or grill pan on medium-high 5 minutes. My burner gets super hot and my pan holds the heat so I have to keep a close eye and sometimes reduce the heat to prevent burning. Use caution as you cook with high temps.
Dip the fillets into 1-cup melted butter, coating both sides.
Coat with seasonings on both sides, pressing to adhere.
Place the fillets in hot skillet and cook 2 minutes.
Flip and cook on the other side until cooked through and the tilapia flakes with a fork.
How to bake blackened tilapia in the oven
The tilapia fillets I bought this time were smaller and thinner and therefore cooked a little quicker. Whether pan searing or baking, you can easily test to know when the fish is fully cooked. Insert a fork at an angle, at the thickest point of the fillet, and twist gently. The fish will flake easily when it’s done and it will lose its translucent or raw appearance. A good rule of thumb is to cook the fish to an internal temperature of 140-145 degree.
Preheat the oven to 425 degrees F. Brush both sides of the tilapia fillets with olive oil.
Sprinkle on the blackening seasoning, coating both sides and pressing to adhere.
Place the seasoned fillets onto a foil-lined baking sheet that is lightly coated with a non-stick spray.
Bake in a preheated oven for about 10 minutes.
Blackened Tilapia Recipe
INGREDIENTS
- 4-6 tilapia fillets
- 2 tablespoons paprika
- 2 teaspoons salt
- 2 teaspoons lemon pepper
- 1 1/2 teaspoons garlic powder
- 1/4 red pepper flakes (add more if you want more heat)
- 1 1/2 teaspoons dried, crushed basil
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 cup unsalted butter, melted
DIRECTIONS FOR PAN SEARING
Heat iron skillet or grill pan on high 5 minutes.
Prepare the blackening spice mixture by stirring together the paprika, salt, lemon pepper, garlic powder, red pepper flakes, dried basil, onion powder, and thyme.
Dip the fillets into the melted butter and coat with seasonings on both sides, pressing to adhere.
Place fillets in hot skillet and cook 2 minutes on each side.
DIRECTIONS FOR BAKING
Preheat the oven to 425 degrees F. Brush both sides of the tilapia fillets with olive oil.
Sprinkle the seasoning over the fillets, coating both sides and pressing to adhere.
Place the seasoned fillets onto a foil-lined baking sheet that is lightly coated with a non-stick spray.
Bake in a preheated oven for about 10 minutes.
Tartar Sauce for Blackened Tilapia
If you like, serve the blackened tilapia with this quick and easy recipe for tartar sauce. It is also great with crab and salmon cakes and only takes a few minutes to prepare.
Juice a lemon to measure 1 tablespoon.
Add the lemon juice, 1 cup mayonnaise, 2 tablespoons relish and salt and pepper to taste.
Stir until combined.
Easy Tartar Sauce
INGREDIENTS
- 1 cup mayonnaise
- 2 tablespoons relish
- 1 tablespoon lemon juice or Champagne vinegar
- pinch of salt and pepper
DIRECTIONS
In a small bowl, mix the mayonnaise, relish, and lemon juice together until blended.
Chill in the refrigerator 2-3 hours before serving.
If you want to make a sauce that is a bit fancier, stir in one or more of the following…
1 tablespoon of Champagne or white vinegar
1 tablespoon of capers
1 teaspoon of your favorite grainy mustard
1 tablespoon of finely chopped red onion
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