Blackened Tilapia Recipe Baked
Healthy dinner in under 10 minutes! This blackened tilapia recipe is baked, not fried, and is a great lean protein option to add to your dinner menu. Add a side of vegetables, rice, or potatoes, and enjoy loads of flavor with minimal effort.
Ingredients
- 1 tbsp paprika
- 1/2 tbsp thyme
- 1/2 tsp dried onion powder
- 1/2 tsp dried garlic powder
- 1/2 tsp oregano
- 1/2 tsp black pepper
- 1/2 tsp sea salt
- 1/4 tsp cayenne pepper
- 1 tbsp extra virgin olive oil
- 1 lb tilapia, if using frozen, defrost
Instructions
- Preheat the oven to 400 degrees F.
- Line a sheet pan with parchment paper and add the sides of the tilapia with a little space between each piece. If your fish has extra liquid on it, dab it with a paper towel. Spread the olive oil on each fillet with a basting brush.
- In a small bowl combine the blackened seasoning mix.
- Sprinkle the homemade blackening seasoning evenly on the fish fillets. Bake for 9-11 minutes, until the fish easily flakes. Serve with lemon slices and chives.
Video
Nutrition
Calories: 143kcal, Carbohydrates: 1g, Protein: 23g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Cholesterol: 57mg, Sodium: 350mg, Potassium: 362mg, Fiber: 0.4g, Sugar: 0.1g, Vitamin A: 172IU, Vitamin C: 4mg, Calcium: 21mg, Iron: 1mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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