Name: Cast Iron Tilapia
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: 24 oz. tilapia (- about four large filets); 3 Tablespoons canola oil; 1 Tablespoon paprika; 1 Tablespoon brown sugar; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1 teaspoon cumin; 1/2 teaspoon red pepper flakes; 1 teaspoon cayenne pepper; 1 teaspoon kosher salt; freshly ground black pepper (- to taste)

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Cast Iron Tilapia is an easy weeknight meal and healthy to boot. Use a blackened seasoning, cook the fish in a cast iron skillet, and then serve it with a variety of side dishes. Dinner is ready in just minutes!

Make my Easy Fish Tacos with Avocado Crema for another delicious tilapia recipe!

Blackened Tilapia

Since we try to eat fish once at least once a week, I’m always on the hunt for new recipes. We rotate between Baked Asian Salmon in Foil, Grilled Shrimp Tacos, Pan Seared Sea Bass, and anything blackened – like this blackened tilapia.

My pantry is always stocked with spice blends or seasonings to make them. It’s KEY to flavor which is why I keep pre-made jars of the following. Give these a try and watch your food come to life!

Why This Recipe Works

SURPRISINGLY SIMPLE – This recipe is especially simple if you keep a jar of the blackened seasoning on hand. The fish takes only minutes to cook in the skillet as well.
FULL OF FLAVOR – Like I mentioned, the seasoning (along with some oil) adds SO much flavor.
HEALTHY – Tilapia is low in calories, high in omega-3s, and high in protein and calcium.

Closeup on some flaked tilapia in a cast iron skillet.

Ingredients Used:

Tilapia
Olive Oil
Blackened Seasoning

How to make Cast Iron Tilapia:

Step 1
Mix the seasoning blend. In a bowl, combine the seasonings – the paprika, brown sugar, garlic powder, onion powder, cumin, red pepper flakes, cayenne pepper, and kosher salt.

The photo below is a large-batch jar. You’ll only need a few tablespoons of it for this recipe.

Step 2
Prep the fish. Pat dry the tilapia with some clean paper towel. Place on a baking sheet or a plate.

Step 3
Add oil and seasoning. Drizzle a little oil on both sides of the fish and rub in with your hands. Then add the seasoning blend to both sides as well.

Four large pieces of raw tilapia on a pan.

A pan of tilapia with blackened seasoning ready to cook.

Step 4
Cook fish. Heat a cast iron skillet over medium-high heat. Add a light coating of oil and then add two pieces of fish. Sear on one side for a couple of minutes and then flip and cook until the fish flakes easily with a fork. Continue with the remaining two pieces of fish.

Side view of some blackened tilapia in a skillet.

What is Tilapia?

Tilapia is a very mild white fish that’s farm-raised in freshwater. It’s low price point and mild flavor makes it a great start to cooking fish without breaking the bank. Since it’s normally farm-raised, it also has a lower mercury level than most fish.

How can you tell if tilapia is done?

Tilapia cooks rather quickly, especially on a hot skillet. It will lose its translucence and will turn white.

To test for doneness, simply use a fork and insert into the thickest part of the fish. If it flakes easily, it’s ready to eat. But if it feels dense when you test with a fork, it’s probably not quite done. Let the tilapia go for another minute or so and test again.

You can also use a digital thermometer to test. A good rule of thumb is to cook the fish to an internal temperature of 140-145 degrees but I personally prefer the fork test.

What to serve with Cast Iron Tilapia

In addition to the green beans pictured below, I’ve got lots of ideas for what to serve with this fish!

Overhead shutoff a piece of cast iron tilapia with green beans.

Kitchen Tools Used: (affiliate links)

xoxo ~Sue