Ingredients

To create this flavor-packed Spicy Cajun Blackened Tilapia, you’ll need a handful of readily available ingredients, most of which you might already have in your pantry. The key is in the spice blend, which delivers that signature Cajun warmth and depth. Here’s a breakdown of what you’ll need:

Tilapia Fillets: (1.5-2 pounds, about 4-6 fillets) – The star of the show! Tilapia is a mild, white fish that cooks quickly and absorbs flavors beautifully, making it perfect for blackening. Look for fillets that are about ¾ to 1 inch thick for even cooking. Fresh or thawed frozen fillets will work equally well. Ensure they are patted dry before seasoning to help the spices adhere properly and achieve that desirable blackened crust.
Cajun Seasoning: (2-3 tablespoons) – This is the heart and soul of the Cajun flavor! You can use your favorite store-bought Cajun seasoning blend. Many blends contain a mix of paprika, cayenne pepper, garlic powder, onion powder, oregano, thyme, and black pepper. Check the ingredient list if you are sensitive to salt, as some pre-made blends can be high in sodium. Alternatively, you can easily make your own homemade Cajun seasoning (recipe below!) to control the ingredients and spice level.
Paprika: (1 tablespoon) – Adds a smoky sweetness and vibrant red color to the spice blend. Smoked paprika will enhance the smoky flavor profile, while sweet paprika provides a milder, sweeter note. Regular paprika works perfectly well too and contributes to the overall depth of flavor.
Garlic Powder: (1 teaspoon) – Provides a savory, pungent background flavor that is essential in Cajun cuisine. Garlic powder is more concentrated than fresh garlic and distributes evenly in the spice rub, ensuring every bite is garlicky.
Onion Powder: (1 teaspoon) – Adds a subtle sweetness and umami depth to the spice blend, complementing the garlic and other spices. Like garlic powder, onion powder blends seamlessly into the dry rub and provides consistent flavor throughout the dish.
Cayenne Pepper: (½ – 1 teaspoon, or to taste) – This is where the “spicy” in Spicy Cajun Blackened Tilapia comes from! Cayenne pepper adds a significant kick of heat. Start with ½ teaspoon if you are sensitive to spice and increase to 1 teaspoon or more if you prefer a bolder level of heat. Remember, you can always add more spice, but you can’t take it away!
Dried Oregano: (½ teaspoon) – Contributes a slightly bitter, earthy, and aromatic note that is characteristic of Cajun and Creole cooking. Dried oregano adds complexity and depth to the overall flavor profile of the spice rub.
Dried Thyme: (½ teaspoon) – Offers a delicate, slightly minty and lemony aroma that complements the other herbs and spices in the Cajun blend. Thyme adds a subtle herbaceousness that rounds out the flavor profile.
Salt: (1 teaspoon, or to taste) – Enhances all the flavors and balances the spiciness. Use kosher salt or sea salt for the best flavor. Adjust the amount of salt based on your preference and the salt content of your Cajun seasoning blend.
Black Pepper: (½ teaspoon, or to taste) – Adds a touch of pungent heat and complexity. Freshly ground black pepper is always preferred for its brighter flavor, but pre-ground black pepper will also work.
Olive Oil: (2 tablespoons) – Used for cooking the tilapia and helps to achieve that beautiful blackened crust. Olive oil has a moderate smoke point and adds a subtle fruity flavor. You can also use other cooking oils with a high smoke point, such as avocado oil or canola oil.
Butter: (2 tablespoons, unsalted) – Adds richness, flavor, and helps to create a golden-brown, crispy crust on the tilapia. The butter also emulsifies with the olive oil to create a delicious cooking medium. Unsalted butter is recommended so you can control the overall saltiness of the dish.
Lemon Wedges: (For serving) – A squeeze of fresh lemon juice brightens up the dish and cuts through the richness of the spices and butter. Lemon wedges are a must-have for serving alongside the Spicy Cajun Blackened Tilapia.

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Instructions

Blackening might sound intimidating, but it’s actually a very straightforward cooking technique that yields incredibly flavorful results. The key is to use high heat and a well-seasoned pan to create that signature charred, blackened crust while keeping the fish moist and flaky inside. Follow these simple steps for perfectly blackened Spicy Cajun Tilapia:

Prepare the Tilapia: Begin by patting the tilapia fillets completely dry with paper towels. This is a crucial step as it helps the spice rub adhere better and promotes a crispier blackened crust. Excess moisture will steam the fish instead of blackening it.
Combine the Spices: In a small bowl, thoroughly mix together the Cajun seasoning, paprika, garlic powder, onion powder, cayenne pepper, dried oregano, dried thyme, salt, and black pepper. Ensure all the spices are well combined to create a uniform and flavorful spice rub. If you are making a larger batch, you can store any leftover spice mix in an airtight container for future use.
Season the Tilapia Generously: Place the dried tilapia fillets on a plate or cutting board. Generously coat both sides of each tilapia fillet with the prepared Cajun spice mixture. Press the spices into the fish to ensure they adhere well. Don’t be shy with the seasoning – the spices are what create the signature blackened flavor and crust. Ensure every part of the fillet is covered.
Heat the Pan: Place a large, heavy-bottomed skillet, preferably cast iron, over medium-high to high heat. Cast iron skillets are ideal for blackening because they retain heat exceptionally well and distribute it evenly, leading to consistent blackening. If you don’t have cast iron, a heavy stainless steel skillet will also work. Allow the skillet to heat up completely until it is very hot. This is essential for achieving a proper blackened sear. You’ll know the pan is hot enough when a drop of water flicked into it evaporates almost instantly.
Add Oil and Butter: Once the skillet is hot, add the olive oil and butter. Let the butter melt completely and swirl to combine with the oil. The combination of oil and butter helps to prevent the butter from burning and creates a flavorful cooking medium. The mixture should be shimmering and hot.
Blacken the Tilapia: Carefully place the seasoned tilapia fillets into the hot skillet, ensuring not to overcrowd the pan. Work in batches if necessary to maintain proper searing temperature. Leave space between the fillets to allow for even blackening. Let the tilapia cook undisturbed for 2-3 minutes per side. You will see the edges and bottom of the fish starting to blacken and char – this is exactly what you want!
Flip and Cook the Other Side: After 2-3 minutes, carefully flip the tilapia fillets using a spatula. Cook for another 2-3 minutes on the second side, or until the fish is cooked through and flakes easily with a fork. The internal temperature of cooked tilapia should reach 145°F (63°C). Avoid overcooking, as tilapia can become dry if cooked for too long.
Serve Immediately: Once cooked through, remove the blackened tilapia fillets from the skillet and transfer them to a serving plate. Serve immediately while they are hot and at their peak flavor and texture. Garnish with fresh lemon wedges for squeezing over the fish just before serving. The lemon juice adds a bright acidity that complements the rich, spicy flavors of the blackened tilapia.

Nutrition

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