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Side view of two pieces of cast iron tilapia.
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4.85 from 13 votes

Cast Iron Tilapia

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!
Course Main Dish
Cuisine American
Keyword blackened tilapia
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 servings
Calories 275kcal
Author Sue Ringsdorf

Ingredients

  • 24 oz. tilapia - about four large filets
  • 3 Tablespoons olive oil

For the blackened seasoning:

  • 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

Instructions

  • Mix the seasoning blend. In a bowl, combine the seasonings – the paprika, brown sugar, garlic powder, onion powder, cumin, red pepper flakes, cayenne pepper, salt, and pepper.
    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
  • Prep the fish. Pat dry the tilapia with some clean paper towel. Place on a baking sheet or a plate.24 oz. tilapia
  • 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.
  • 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.
    3 Tablespoons olive oil

Notes

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.

Nutrition

Calories: 275kcal | Carbohydrates: 3g | Protein: 35g | Fat: 14g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 682mg | Potassium: 631mg | Fiber: 1g | Vitamin A: 2080IU | Vitamin C: 0.4mg | Calcium: 30mg | Iron: 2.1mg