Ingredients

Scale

This recipe relies on a blend of fresh ingredients and pantry staples to create that signature bold Cajun flavor. Here’s what you’ll need to gather:

Tilapia Fillets: 6 fillets (about 6 ounces each), fresh or thawed. Look for fillets that are similar in size and thickness for even cooking. If using frozen, ensure they are completely thawed and patted dry to remove excess moisture.
Olive Oil: 3 tablespoons, extra virgin olive oil is preferred for its flavor and health benefits, but any cooking oil with a high smoke point will work. This helps the spices adhere to the fish and prevents sticking to the grill.
Cajun Seasoning: 2-3 tablespoons, store-bought or homemade (see notes below). The amount can be adjusted to your spice preference. A good quality Cajun seasoning blend is crucial for the authentic flavor. Look for blends that include paprika, cayenne pepper, garlic powder, onion powder, oregano, thyme, and black pepper.
Garlic Powder: 1 teaspoon, enhances the savory depth of the Cajun spice blend.
Onion Powder: 1 teaspoon, adds another layer of savory flavor and complements the garlic powder.
Smoked Paprika: 1 teaspoon, provides a smoky depth that complements the grilling process and adds complexity to the Cajun flavor. If you only have regular paprika, you can use that, but smoked paprika truly elevates the dish.
Dried Oregano: 1 teaspoon, a classic herb in Cajun cuisine, adding an earthy and slightly peppery note.
Dried Thyme: 1 teaspoon, another essential herb in Cajun seasoning, offering a slightly minty and earthy flavor.
Cayenne Pepper (Optional): ½ teaspoon (or to taste), for extra heat. If you like a milder flavor, reduce or omit the cayenne. Cajun seasoning already contains some heat, so adjust based on your spice tolerance.
Salt: ½ teaspoon (or to taste), to enhance all the flavors. Adjust based on your Cajun seasoning blend, as some pre-made blends are saltier than others. Kosher salt or sea salt is recommended.
Black Pepper: ½ teaspoon (or to taste), freshly ground black pepper is always preferred for the best flavor.
Fresh Lemon Wedges: For serving, adds a bright, citrusy finish that cuts through the richness of the Cajun spices and complements the grilled fish.

Homemade Cajun Seasoning (Optional, but Recommended for Ultimate Freshness and Control):

If you prefer to make your own Cajun seasoning, here’s a simple recipe:

2 tablespoons Paprika (Regular or Smoked)
1 tablespoon Garlic Powder
1 tablespoon Onion Powder
1 tablespoon Dried Oregano
1 tablespoon Dried Thyme
1 tablespoon Black Pepper
1 tablespoon Salt
1 teaspoon Cayenne Pepper (or less, to taste)
½ teaspoon White Pepper (optional, for a slightly different heat)

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Instructions

Grilling tilapia is quick and easy, and this Cajun marinade amps up the flavor to the next level. Follow these simple steps for perfectly grilled, boldly flavored tilapia:

Prepare the Tilapia: If using frozen tilapia, ensure it is fully thawed. Pat the tilapia fillets dry with paper towels. This step is crucial as it removes excess moisture, allowing the marinade to adhere better and the fish to sear properly on the grill. Excess moisture can also lead to steaming instead of grilling.
Make the Cajun Marinade: In a shallow dish or a large zip-top bag, combine the olive oil, Cajun seasoning, garlic powder, onion powder, smoked paprika, dried oregano, dried thyme, cayenne pepper (if using), salt, and black pepper. Whisk or mix well to ensure all spices are evenly distributed in the oil. This mixture creates the flavorful base for your Cajun tilapia.
Marinate the Tilapia: Place the tilapia fillets in the marinade, ensuring they are evenly coated on both sides. You can gently massage the marinade into the fish to ensure good coverage. If using a zip-top bag, seal the bag and gently move the fish around to coat.
Marinate Time: Marinate the tilapia for at least 15 minutes, or up to 30 minutes for more intense flavor. Do not marinate for longer than 30 minutes, as the acidity in some Cajun seasoning blends (and if you were to add lemon juice) can start to break down the delicate fish texture. 15-30 minutes is the sweet spot for flavor infusion without compromising the fish’s integrity.
Preheat the Grill: Preheat your grill to medium-high heat (about 375-450°F or 190-230°C). Clean the grill grates thoroughly and lightly oil them to prevent the tilapia from sticking. A clean and oiled grill is essential for preventing sticking and ensuring beautiful grill marks. You can use a grill brush to clean the grates and then use tongs to hold a paper towel dipped in oil to lightly coat the grates.
Grill the Tilapia: Carefully place the marinated tilapia fillets directly onto the preheated grill grates. Ensure they are spaced apart and not overcrowded. Overcrowding can lower the grill temperature and lead to steaming instead of searing.
Grilling Time: Grill for 3-4 minutes per side, or until the tilapia is cooked through and flakes easily with a fork. The exact cooking time will depend on the thickness of the fillets and the heat of your grill. Tilapia cooks quickly, so keep a close eye on it to prevent overcooking, which can make it dry. Look for opaque flesh and easy flaking as signs of doneness.
Check for Doneness: To check for doneness, gently insert a fork into the thickest part of a fillet. If the fish flakes easily and is opaque throughout (no longer translucent), it is cooked through. Avoid overcooking, as tilapia can become dry quickly.
Serve Immediately: Once cooked, carefully remove the tilapia fillets from the grill. Serve immediately while hot and flavorful. Garnish with fresh lemon wedges and your favorite side dishes. The bright lemon juice enhances the Cajun flavors and adds a refreshing touch.

Nutrition

Serving Size: one normal portion
Calories: 300
Protein: 35 grams