Blackened Tilapia

If you are looking for an easy, delicious way to prepare fish that takes almost no time and can be completely customized to your palate, look no further! 

Why make Blackened Tilapia

You’ve likely heard that eating fish twice per week or more is one of the principles of the Mediterranean Diet. (Here are the other principles.) 

Fish consumption, especially twice a week as recommended by the Mediterranean Diet, brings lots of health benefits. Tilapia, like most fish, has a high protein content, low saturated fat, and lots of omega-3 fatty acids. All of these are awesome for heart health. (Learn more about fish here.)

Tilapia in particular has a very mild flavor. It’s a great choice for those looking to enjoy seafood without an overpowering fishy taste. If you don’t love fish, it’s a really nice place to start.

If you are looking for an easy, delicious way to prepare fish that takes almost no time and can be completely customized to your palate, look no further!

This blackened tilapia recipe checks all the boxes.


How to Make this Recipe

The only hands-on time for this blackened tilapia recipe is mixing the spices together in a small bowl. The biggest time commitment is measuring all the different spices.

The best part of cooking blackened tilapia is that it’s so easy and simple!  Begin by preheating your oven and preparing a baking sheet. (We recommend this baking sheet.)

Mix the spices in a bowl, ensuring they are well combined. Once all those yummy herbs and spices are all mixed together, simply brush the fish with olive oil and sprinkle with the spice blend.

Then pop it into the oven to roast for 10 to 12 minutes.

How long your fish needs to cook will depend on a number of factors, including how thick your filets are and how cold your fish is to start.

We generally recommend taking the fish out of the refrigerator 10 minutes before its time to bake to let it warm up slightly.

You can tell that your tilapia is perfectly cooked when it flakes easily with a fork.


Is this Blackened Fish Recipe Spicy?

Yes, there is some heat to this recipe. The cayenne pepper is the main reason for the spiciness. If you prefer a milder option, simply cut the cayenne down by half or more. The black pepper adds a bit of heat too, so you can certainly decrease that if you prefer a bit more or a mild taste.

If you love all things spicy, feel free to ramp up the cayenne pepper and the black pepper. The best part about cooking at home is that you have complete control over what ingredients you use and how your final dish comes out.

We definitely encourage you to try making this recipe a few different ways until you find the spice measurements that perfect fit the palates of you and your dining companions!


What to Pair this Blackened Tilapia With?

Blackened Tilapia goes well with a whole bunch of different side dishes. We love to serve it alongside brown rice and a green salad topped with olive oil & vinegar dressing.

Since the fish does have some spice to it, a creamy salad dressing would be a nice complement. That can make sure that the whole meal is not overpowering. Rather, a cooling salad or a side dish with dairy will temper some of the spiciness.

If you want to get really fancy, a mango salsa or avocado crema would add a refreshing contrast to the spice. Layer that yumminess right on top!

You could also throw some veggies on the baking sheet alongside your fish. Then you can serve the roasted vegetables with the fish. (Can you tell that we love to make meals as easy as possible?)

Wine Pairing for Blackened Tilapia

If you want to elevate your dining experience, consider pairing your Blackened Tilapia with the perfect wine!  White wines like Sauvignon Blanc or Chardonnay would be an excellent choice to enhance the flavors of the dish.


Variations of Blackened Tilapia

Don't hesitate to explore variations of this recipe! In fact, we encourage it.

Swap out spices, add fresh herbs like cilantro or parsley for a burst of freshness, or introduce citrus zest for a tangy twist. You can swap types of fish too. Virtually any fish can be blackened so feel free to get creative.

The journey to perfecting your blackened tilapia is all about discovering flavors that excite your palate.


What to do with Leftovers?

We think leftovers are one of the best things to happen to cooking. The secret is to transform the main dish into totally new meals!

Day one, you can enjoy blackened tilapia as a main dish alongside some of the sides we recommended above.

On day two, you could consider using any leftovers in fish tacos, in salads along with juicy fruits like oranges and the leftover fish, or between two slices of bread for a yummy sandwich.

Ready for More?

If you love easy, delicious recipes just like this one, we invite you to try out our Mediterranean Meal Plans.

Our meal plans incorporating Mediterranean Diet Principles throughout each week so that you get a well-balanced diet, with way less stress. 

Each meal plans comes complete with an organized grocery list to save you time. The meal plans arrive directly to your email inbox: couldn't be easier! 

If you are looking for more FISH RECIPES, check out our article here. 


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