Baked Blackened Tilapia

Delicious Baked Blackened Tilapia

May 17, 2024

Baked Blackened Tilapia covered in a delicious Cajun spice blend is ready in less than 15 minutes.. It's an easy and healthy dinner full of bold flavors.

This Baked Blackened Tilapia covered in homemade spice rub couldn't be easier to make! It's the best quick weeknight meal when you need something fast, healthy, and delicious.  Serve it with veggies and rice, or fold in tortillas with some quick slaw for Blackened Fish Tacos. 

When I need something quick and nutritious, fish is always at the top of the list. But it still has to be packed with flavor, especially when it comes to mild white fish like tilapia, which can be bland sometimes. Today's recipe solves that problem.

Adding blackening seasoning is the perfect solution to ensure that the tilapia is packed with flavor. It brings big smoky and spicy flavors with just a few common pantry spices. The butter adds richness to the fish and also cuts the spice slightly. Plus baking ensures it comes out perfectly flaky every time without any mess.

Baked Blackened Tilapia

Recipe by: Kristen McCaffrey of Slender Kitchen
Makes 4 servings
Prep Time: 5 minutes; Cook Time: 15 minutes; Total Time: 20 minutes

Ingredients

  • 1.33 lbs. tilapia
  • 2 tbsp. butter (or olive oil or ghee)
  • 1 tbsp paprika
  • 1 tsp onion powder
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp chili powder
  • 1/4 tsp oregano
  • 1/4 tsp dried thyme
  • 1/4 teaspoon garlic powder

Directions

  1. Preheat the oven to 425 degrees. Place the fish in a baking dish sprayed with cooking spray. Melt the butter and brush or drizzle onto of the fish.
  2. Mix together the spices to create the blackening rub. Coat on one side for a milder flavor or on both sides for a spicier flavor. You may have some extra seasoning.
  3. Bake for 10-12 minutes until fish flakes easily with a fork.

Nutritional Info

Calories 184; Carbohydrates 2 grams; Fat 7 grams; Protein 28 grams

Kristen McCaffrey makes a variety of healthy and delicious recipes that she shares on her website, SlenderKitchen.com

Baked Blackened Tilapia
Kristen Mccaffrey

ABOUT THE AUTHOR

Kristen McCaffrey makes a variety of healthy and delicious recipes that she shares on her website, SlenderKitchen.com. Before diving into the world of healthy cooking, she struggled to lose weight, eat well, and find a healthy balance in her life. She has always been in love with food and enjoys healthy recipe development. Kristen is passionate about cooking and creating delicious recipes that encourage other people to eat healthy. See more recipes from Kristen!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.