Quick and Easy Blackened Tilapia Recipe
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Published Jun 16, 2025
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This blackened tilapia recipe is perfect for busy weeknights when you need a quick, healthy meal the whole family will love. It’s packed with flavor and ready in under 15 minutes!
While most of the fish recipes on EBF are salmon-based, with the exception of my pan-seared mahi mahi, I thought it was time to shine a spotlight on a fish that often gets overlooked—tilapia.
This mild, white fish is perfect for a quick, flavorful meal, especially when coated with a bold seasoning like in this blackened tilapia recipe. Plus, it’s a beginner-friendly option for those new to cooking fish, making it an ideal choice if you’re looking to try something new without feeling overwhelmed.
Why You Gotta Try This One
I used to think tilapia was kind of boring, but this recipe completely changed that. The blackened seasoning takes what could be a bland piece of fish and turns it into a flavor explosion in every bite (and if you love this, you’ve got to try my blackened salmon recipe as well!).
The best part? It’s packed with flavor without piling on extra fat or calories. A simple blend of spices that elevates the dish by 20+ notches. Plus, it’s low-carb and high-protein, making it the perfect choice for those days when you’re focusing on keeping things light and fueling your body with lean protein.
And here’s the real win: no need for marinating in advance! Honestly, more times than I’d like to admit, I’ve found myself ready to cook dinner only to realize the recipe calls for hours of marinating. As a busy working mom, I don’t always have that kind of time, so this blackened seasoning is a lifesaver when you want something tasty on the table fast! I usually pair it with air fryer broccoli for a quick and healthy side.
Ingredients You’ll Need
- tilapia – the star of the show! Tilapia is a mild, white fish that is quick to cook and has a neutral flavor, making it a great base for bold seasonings like blackened seasoning. You can use either fresh or frozen tilapia fillets. If using frozen, make sure to thaw them completely and pat them dry to ensure the seasoning sticks.
- olive oil – helps the spices stick to the tilapia and gives the fish a beautiful sear. Use whatever oil you have on hand.
- seasonings – we’re making our own blackened seasoning mix with smoked paprika, dried thyme, brown sugar (or coconut sugar), onion powder, garlic powder, oregano, cayenne pepper, salt and pepper.
- lemon or lime wedges – for a fresh squeeze of citrus right before serving. It adds a burst of brightness and acidity that helps enhance the spices.
How to Make Blackened Tilapia in Under 15 Minutes
All you need is tilapia, a handful of spices and one pan to whip up this recipe. Here’s how to make it:
Step 1: Mix the seasonings in a small bowl.
Step 2: Pat the tilapia fillets dry. Brush both sides with olive oil.
Step 3: Coat the tilapia fillets with the seasoning mix, pressing lightly to adhere.
Step 4: Heat oil in a skillet over medium-high heat. Cook the fillets for 3–4 minutes per side until opaque and flaky, with a nice char on the outside. Serve warm garnished with fresh parsley and with lemon or lime wedges.
Brittany’s Recipe Tips for Success
- Don’t overcook: Tilapia cooks quickly, so be sure to remove it from the heat once it’s opaque and flakes easily with a fork. Overcooking will make it dry.
- Don’t burn spices: Monitor the heat closely, as blackened seasoning can burn quickly. Reduce the heat slightly if needed for an even sear.
- Pat fish dry: Pat the tilapia fillets dry with paper towels before seasoning to ensure the spices stick and the fish develops a crispy crust.
- Use a cast iron skillet: If you have one, a cast iron skillet gives the best results by creating a crispy blackened crust and ensuring even cooking.
- Avoid Overcrowding the Pan: Give each fillet enough space to sear properly. Cook in batches if needed to avoid steaming the fish.
- Be gentle when flipping: Tilapia is delicate, so use a thin spatula and flip only once to keep the fillets intact.
- Adjust spice levels for kids: If you’re serving this to little ones, skip or reduce the cayenne pepper to make it mild and family-friendly.
- Use store-bought seasoning: Save time by using a store-bought seasoning mix, but be sure to check for too much added salt or sugar.
How to Store Leftovers
If you have any leftover blackened tilapia, store it in an airtight container in the fridge for 1-2 days. Make sure the fish has cooled to room temperature before sealing it to avoid condensation, which can make it soggy.
To reheat your leftover tilapia while keeping it crispy, place it in a preheated oven at 350°F for 10–12 minutes. You can also reheat it in a skillet over medium heat for 3–4 minutes per side. If you’re using a microwave, be aware that the fish may lose its crispy exterior.
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Quick and Easy Blackened Tilapia
Ingredients
- 4 tilapia fillets, about 4–6 oz each
- 2 Tablespoons olive oil
- 2 teaspoons smoked paprika
- 1 teaspoon dried thyme
- 1 teaspoon brown sugar or coconut sugar
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon sea salt
- ½ teaspoon oregano
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper
- Lemon or lime wedges, for serving
- Fresh chopped parsley or cilantro, for garnish, optional
Instructions
- In a small bowl, combine all the seasonings.
- Pat the tilapia fillets dry with paper towels. Brush both sides of each fillet with olive oil (½ tsp on each side), then generously coat both sides with the blackened seasoning mix (1 tsp on each side). Press the seasoning in lightly so it sticks well.
- Heat 2 teaspoons of oil in a large cast-iron skillet or heavy-bottomed pan (I use my non-stick chef’s pan) over medium-high heat. Carefully place the fillets in the pan, working in batches if needed.
- Cook for 3–4 minutes per side, or until the fish is opaque and flakes easily with a fork. The outside should develop a nice char from the seasoning.
- Squeeze fresh lemon or lime juice over the fish and garnish with chopped parsley or cilantro, if desired. Serve immediately.
Notes
- Storage: Let the fish cool completely before storing. Keep in an airtight container in the fridge for 1-2 days.
- To reheat: Place it in a preheated oven at 350°F for 10–12 minutes or reheat in a skillet over medium heat for 3–4 minutes per side. If you’re using a microwave, be aware that the fish may lose its crispy exterior.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Serving Suggestions
I love serving blackened tilapia with something cooling or citrusy to balance out the heat like my pineapple salsa. When I’m not eating it on low-carb days, I pair it with my cilantro rice. You could also turn this into blackened tilapia tacos, topped with pineapple salsa and an avocado crema—use my healthy fish tacos recipe as a guide! Here are a few of my go-to veggie sides that are always a hit in my house:
Frequently Asked Questions
Yes, you can definitely use frozen tilapia. Just make sure it’s fully thawed before cooking. After thawing, pat the fillets dry with paper towels to remove any excess moisture—this will help the seasoning stick and ensure a crispy blackened crust when cooking.
Yes! While tilapia is a great choice, you can use other mild white fish like cod, mahi mahi, haddock, or even catfish. Each of these fish works well with blackened seasoning and will cook similarly to tilapia.
Yes, you can freeze leftover blackened tilapia. Allow the fish to cool completely, then wrap it tightly in plastic wrap or aluminum foil before placing it in an airtight container or freezer bag to prevent freezer burn. When stored properly, blackened tilapia can be frozen for up to 3 months. Note: Avoid re-freezing thawed tilapia, as it can affect the texture and taste of the fish. Always thaw in the fridge and reheat promptly after thawing.
