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Blackened Tilapia

By Lorraine

An easy recipe for how to make nutritious fish blackened tilapia cooked in an iron skillet, grill pan or baked with a spice and herb rub.

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.

 

blackened tilapia with tartar sauce.

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

Paprika 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.

 

Paprika herb and spice rub for blackened tilapia.

Give the mixture a stir until all of the spices are evenly combined.

 

Cooking the blackened tilapia in a pan

Tilapia fish ready for herb and spice rub for blackened tilapia.

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.

 

dipping fish into butter for blackened tilapia.

Dip the fillets into 1-cup melted butter, coating both sides.

 

 

Sprinkling herb and spice mixture onto fish for blackened tilapia.

Coat with seasonings on both sides, pressing to adhere.

 

Iron skillet cooking herb and spice rub blackened tilapia.

Place the fillets in hot skillet and cook 2 minutes.

 

Iron skillet cooking herb and spice rub blackened tilapia.

Flip and cook on the other side until cooked through and the tilapia flakes with a fork.

 

Pan fried herb rubbed blackened tilapia.

 

How to bake blackened tilapia in the oven

 

preparing blackened tilapia

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.

 

 

brushing olive oil on fish for baked blackened tilapia

Preheat the oven to 425 degrees F. Brush both sides of the tilapia fillets with olive oil.

 

patting on herbs and spices for baked blackened tilapia fish

Sprinkle on the blackening seasoning, coating both sides and pressing to adhere.

 

how long to bake blackened tilapia in the oven

Place the seasoned fillets onto a foil-lined baking sheet that is lightly coated with a non-stick spray.

 

Backed blackened tilapia from the oven

Bake in a preheated oven for about 10 minutes.

Blackened Tilapia Recipe

PRINT RECIPES

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.

 

juicing a lemon for tartar sauce

Juice a lemon to measure 1 tablespoon.

 

Ingredients for homemade tartar sauce for blackened tilapia

Add the lemon juice, 1 cup mayonnaise, 2 tablespoons relish and salt and pepper to taste.

 

Easy Recipe for homemade tartar sauce for fish and blackened tilapia.

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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Filed Under: Fish & Seafood, Main Dishes, Recipes

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Hi! I'm Lorraine. Welcome to Grateful Prayer Thankful Heart. A place to find food for your tummy, projects for your hands, and encouragement for your heart.

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