Blackened-Style Tilapia
A smoky, peppery salt-free spice blend gives tilapia a beautifully blackened crust in just minutes.
Sodium note
Made with a homemade salt-free blackening seasoning instead of traditional salty Cajun blends.
Ingredients
- 4 tilapia fillets (about 5 oz each)
- 2 tablespoons olive oil
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon black pepper
- 1 lemon, cut into wedges
Method
- 1
Mix smoked paprika, garlic powder, onion powder, oregano, thyme, cayenne, and black pepper in a small bowl.
- 2
Pat tilapia fillets dry and rub the spice blend evenly over both sides of each fillet.
- 3
Heat olive oil in a cast iron skillet over medium-high heat until shimmering.
- 4
Cook fillets 3-4 minutes per side until a dark, spiced crust forms and fish flakes easily.
- 5
Serve immediately with lemon wedges for squeezing.
Nutrition (estimated, per serving)
- Calories
- 210
- Protein
- 29g
- Carbs
- 3g
- Fat
- 9g
- Sodium
- 60 mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Use catfish or cod fillets in place of tilapia.
- Swap cayenne for chipotle powder for a smokier heat.
- Serve over unsalted rice or a simple slaw for a full meal.
Tips
- A cast iron skillet gets hot enough for a true blackened crust; make sure your kitchen fan is on.
- Double the spice blend and store the extra in an airtight jar for a quick no-salt seasoning anytime.
- Fish should flake easily but still be moist; watch closely as tilapia cooks quickly.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
