Oven Baked Blackened Tilapia


Happy Wednesday to you and I hope this message finds you well. Lately, I’m all about using that oven and a couple of sheet pans to create dinner. I used to have these preconceived notions that cooking in the oven will simply dry out my food, sucking the juices out and leaving my meats pastey and not golden brown. However, I am learning that this is not the case, the oven is my friend, this week probably my best friend, of course after my dog.  I’ve cooked 3 out of the last 4 dinners in that lovely hot box.

With tonights meal, I would usually always use my cast iron skillet to blacken my tilapia, which is an awesome technique and the taste is smashing. But, I have to say it was very delicious with great color coming from the oven. And the best part, is that I simply load these sheet pans with food, load them in the oven set the timer and walk away, BAM! More time for other things, clean up is a breeze when they’re lined with foil, and taste is awesome, I love this sheet!

The recipe is below for the tilapia, for the veggies, I simply used the veggies I had in the fridge, sliced them, added to a big bowl, added some Italian dressing marinade, and a bit of pepper and salt and fresh rosemary. Get em’ all covered in that lovely marinade and throw onto a foil lined sheet pan and throw into the oven with same temp as fish, done.

Thank you so much for reading, I hope this stuff helps, my intent is to give you ideas for dinners that are delicious, pretty healthy and not require too much time, so you can enjoy the sharing of food. Have a great new day tomorrow.


  • 1 pound Tilapia fillets
  • 2 tablespoons extra virgin olive oil

Blackening Rub

  • 3 tablespoons paprika
  • 1 teaspoon salt
  • 1 tablespoons onion powder
  • 1 teaspoon black pepper
  • 1/4 to 1 teaspoon cayenne pepper to taste
  • 1 teaspoon thyme
  • 1 teaspoon oregano
  • 1/2 teaspoon garlic powder
  • The spice mix makes more than you need. You only need 1/3 to 1/2 of the mix for one pound of fish. Save the rest for another cooking


  1. Preheat oven to 425 convection.
  2. Combine 3 tablespoon paprika, 1 teaspoon salt, 1 tablespoon onion powder, one teaspoon black pepper, 1/4 to 1 teaspoon cayenne pepper, 1 teaspoon dry thyme, one teaspoon dry oregano, and 1/2 teaspoon garlic powder. This makes more than you need and save it for another cooking. The cayenne heat level will be 9/10 at 1 teaspoon, 7/10 at 1/2 teaspoon and 3-4/10 at 1/4 teaspoon.
  3. Line a sheet pan with foil and add 2 tablespoon olive oil. Brush it over the foil in an area that will have fish.
  4. Rinse and pat dry 1 pound of tilapia. Brush with olive oil. Cover the fillets with the spices and rub it in (both sides). Use only about 1/3 – 1/2 of what you mixed. Save the rest for another cooking.
  5. Place on the oiled pan and give a light spray of PAM. Place in the preheated oven.
  6. If you want a homemade tartar sauce, combine 1/3 cup mayo, 2 teaspoon lemon juice, 1 teaspoon sweet pickle relish and 1/4 teaspoon onion powder. Mix well.
  7. Cook until nicely brown and flaky. This is about 10 minutes for big fillets and a minute or two less for small to medium fillets.


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