Baked Blackened Tilapia

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This baked tilapia recipe is full of bold flavor that is not common among this type of fish. It is a blackened fish recipe that adds a ton of savory spices and produces a blackened tilapia like you have never tasted before!

193 CALORIES 4g CARBS 8g FAT 29g PROTEIN
3
Freestyle™ SmartPoints™ New!
(4 Old SmartPoints™)
(5 PointsPlus®)

I have a bit of a love/hate relationship with tilapia. I love that it is affordable, versatile, and can be found almost anywhere in the country. This makes it accessible for almost everyone. It also has a mild flavor making it an approachable fish for those who aren't in love with fish and seafood. However I don't love the fact it can sometimes lack flavor, which is why I like to punch it up with lots of spice and flavor whenever I cook it. 

This Baked Blackened Tilapia does just that. The homemade tilapia seasoning truly packs a punch and you can control how strong it is by adjusting how much you put add to the fish. The butter adds some sweetness and creaminess to the fish. Served with some fresh lemon and it is one delicious and healthy dish.

Does the thought of blackened fish for dinner make your mouth water? It should and it will when you try this blackened tilapia recipe. Your guests and family will thank you for opening their world to a new way of eating fish. Most people know they should be taking in more fish for the well-known health benefits, but other proteins like chicken or beef can seem easier to prepare. After I introduced this recipe to my family and talked about how quick and easy it was to prepare they all started making it. I felt good about providing my family with a healthy meal option.

How to Cook Tilapia

Wondering how to cook tilapia? Cooking any type of fish can be intimidating, believe me, I spent most of my life avoiding cooking tilapia or any other fish for that matter. I always seemed to over or under cook it and definitely never got the seasonings right. But, after realizing that most fish can be great for my health I began looking into healthy tilapia recipes.

For this baked tilapia recipe preheat the oven to 425 degrees Fahrenheit, rinse the fish and pat it dry, place in the baking dish that has been sprayed with cooking spray, melt the butter and brush or drizzle onto the fish. While the oven preheats mix together the tilapia seasoning spices to create the blackening rub, coat on one side for a milder flavor or on both sides for a spicier flavor, place the tilapia in oven and bake for 10-12 minutes until fish flakes easily with a fork.

How to Bake Tilapia

You may be wondering, aren’t cooking and baking the same thing? Yes and no. You can cook all foods in many ways stove top, oven, crock pot, instant pot, boiling, grilling, steaming, microwaving, baking and so on. When it comes to baking fish there are some certain universal rules you should always follow.

  • The 10-minute rule - fish should be baked for approximately 10 minutes per inch. If cooking in foil or sauce add five minutes.
  • Tuck under - When cooking a filet tuck the thin sides under to prevent them from hardening or burning before the rest of the fish is done.
  • Rinse and pat - This is a good rule no matter what cooking method you are taking. But always rinse the fish and pat it dry then rub it with some sort of fat like oil or butter.

Is Tilapia Good for You?

Tilapia sometimes gets overshadowed by other more well known fish like salmon or tuna, but when it comes to health benefits this fish does not hold back! Tilapia is a fish that hides 23 grams of protein and only 112 calories in its lean white meat! That is a huge amount of protein! It also provides a fair amount of omega-3’s which are great for its anti-inflammation and overall cardioprotective benefits. With a ton of B vitamins and potassium, this fish is a contender amount the “healthy” fish options. Of course how the fish is prepared also plays a large role in the nutrient value of the fish. Frying will always add additional unnecessary calories and saturated fat to any lean protein.

What to Serve with Baked Tilapia

Now that you are ready to prepare this delicious baked blackened tilapia you are probably wondering what sides would go well with this dish.

  • Mashed potatoes (or mashed cauliflower to keep it light)
  • Sweet potatoes
  • Asparagus
  • Grilled or stewed mushrooms
  • Broccoli and cauliflower

Change it Up

  • Consider using this recipe for fish tacos! Blackened fish is delicious is a soft shell taco topped with fresh toppings like mango, cabbage, and tomatoes.
  • Using this fish as a protein for a summertime salad is also a creative way to lighten up this meal.
  • This tilapia recipe also goes well as a protein for a sandwich or wrap.

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The Recipe

Baked Blackened Tilapia

PREP TIME: 5 Min
COOK TIME: 15 Min
TOTAL TIME: 20 Min
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Ingredients

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

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Instructions

  1. Preheat the oven to 425 degrees.
  2. Place the fish in a baking dish sprayed with cooking spray. Melt the butter and brush or drizzle onto of the fish.
  3. 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.
  4. Bake for 10-12 minutes until fish flakes easily with a fork.
Nutritional Facts
Serving Size: 6 oz.
Amount Per Serving
Calories 193
Calories from Fat 80
% Daily Value *
Total Fat 8g
14%
Saturated Fat 5g
23%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 91mg
30%
Sodium 388mg
17%
Total Carbohydrate 4g
1%
Dietary Fiber 2g
8%
Sugars 0g
Protein 29g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Baked Blackened Tilapia
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
1 Comment
On Baked Blackened Tilapia
Kimm
July 5, 2018 - 14:09
Add a Rating:
5
Excellent recipe and so simple! My daughter even liked the leftovers the next day. We enjoyed it with some sautéed asparagus and a side salad.
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