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Blackened Tilapia with Homemade Spice Rub

by Jennifer Debth January 10, 2019

4.92 from 95 votes

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This blackened tilapia recipe is not for the weak! It’s spicy, with bold flavors. For those of you who think healthy eating is boring, think again!

This Blackened Tilapia with Homemade Spice Rub Recipe is one of our most popular recipes (originally posted January 9, 2015), so I’ve updated it to include a how-to video! Enjoy!

General
Get the recipe
Step-by-step video
Frequently Asked Questions
Is tilapia healthy?
How to season
How to make
Pairing suggestions
Nutrition information
Ingredients
How to Store

Love this healthy fish recipe? You’ll also love: baked fish tacos, sheet pan spring salmon and veggies, shrimp avocado salad, roasted red chili tilapia.

I love eating and cooking healthy foods.

I really do try to follow the 80/20 rule, where you eat healthy 80% of the time. Usually, Trevor and I try to eat “healthy” Sunday – Thursday and splurge Friday and Saturday.

For breakfasts lately, we’ve been doing my healthy egg muffin cups.
- It takes me 30 seconds to rewarm them in the microwave, and I love getting in tons of protein and veggies first thing in the morning!
Lunchtime, we have a salad with tons of veggies, cottage cheese, and hard boiled eggs.
- It’s fresh, light, and full of protein to keep you full!
Then there’s dinner. Chicken is usually my go-to, because it’s healthy, it’s easy, and it’s so versatile.

Although my love for chicken runs deep, sometimes ya gotta mix it up a bit.

Next time you feel like you’re in a rut, but want to eat something healthy that’s packed with flavor, make my blackened tilapia!

This blackened tilapia recipe uses a homemade rub that you can store in the fridge if you have any leftovers.

It makes for a super quick and easy weeknight meal that seriously packs a punch. It’s spicy, and so full of flavor, you won’t feel like you’re eating anything “healthy”!

Tilapia was the first fish I liked, because it’s not a… you know…fishy-fish. The flavor is so mild that I think even the strongest fish haters would enjoy it!

It tastes good, BUT . . .

Is tilapia healthy?

Yes. Tilapia is healthy. It’s low in calories and saturated fats, high in protein, and is loaded with vitamins and omega-3 fatty acids.

SO . . .

What do you season tilapia with?

Paprika
Onion powder
Garlic powder
Cayenne
Oregano
Thyme
Celery seed
Salt

Today we’re seasoning our tilapia with a homemade blackened seasoning.

I’ve never tried to “blacken” any food before, though sometimes it just happens unintentionally when not desired 😉

Have no fear, because I’ve made all the mistakes for you already, seriously, many, many mistakes, so you won’t have to worry about it.

The first time I made this was over the holidays when my mother in law was in town. She’s a huge fan of tilapia, too, and Trevor loves spicy, so I thought blackened tilapia would be a perfect recipe to make!

Right? Wrong.

Wrong, because I pretty much smoked my mother in law out of the apartment.

The pan and oil got too hot, something was stuck under my burner coils, and I forgot to turn the fan on.

To paint the picture a little further, the smoke detectors were going off, Teddy was running around confused, the room was slowly filling with smoke, everyone was coughing, and the rub is spicy, so my eyes were burning and watering like crazy, while I trying to save my fish!

Shortly after Trevor stopped, dropped and rolled just to be safe, emerging from the smoke came perfectly cooked and blackened tilapia!

If that doesn’t deserve a fist bump, I’m not sure what does.

I made this again yesterday, over lower heat this time, and successfully made the tilapia again, but without smoking anyone out!

How do you make healthy baked blackened tilapia?

Make the homemade blackened seasoning: combine paprika, onion powder, garlic powder, cayenne, dried oregano, dried thyme, celery seed, and salt and mix together.
Pat tilapia dry with a paper towel.
Cover generously with your spice rub, making sure to press it in with your finger tips.
Gently shake off any extra rub and set aside. You can let the rubbed fish rest at room temperature for up to 20 minutes.
Heat a skillet over medium heat for 5 minutes.
Add in a tablespoon of oil, turn to coat the pan, and immediately add in your tilapia.
The pan is hot enough if you hear it sizzle when you drop the tilapia.
Cook on one side for about 2-3 minutes.
Flip it over, add in a another half tablespoon of oil, and cook for another 2 minutes, or until the fish is cooked through.
The tilapia will be opaque and can be flaked with a fork.

Don’t forget that this is blackened tilapia, emphasis on the blackened, so don’t worry when the outside is black! 😉

PSST – Just a little hint, even though I know you’re going not to smoke anyone out, I’d recommend getting your fan going…just in case! 😉 It’s pretty much inevitable that when you’re blackening anything, a small amount of smoke will occur!

Remove the blackened tilapia from the pan, squeeze lemon juice generously over it, and serve immediately!

What is a good side dish for tilapia?

What would YOU serve with this tilapia?

This blackened tilapia recipe is not for the weak! It’s really spicy, the flavors are bold, and the lemon juice brightens the whole thing up! For those of you who think healthy eating is boring, think again!

– Jennifer