Cajun Rubbed Tilapia
Elevate your weeknight dinners with this bold and flavorful Cajun Rubbed Tilapia recipe! Featuring perfectly baked tilapia fillets generously seasoned with a homemade Cajun spice blend, this dish strikes the perfect balance of smoky paprika, zesty garlic, and a touch of heat from cayenne pepper. In just 10 minutes of prep time and under 10 minutes in the oven, you'll have a protein-packed meal that’s tender, flaky, and bursting with vibrant Cajun flavors. Served with a squeeze of fresh lemon, this gluten-free and low-carb recipe is perfect for busy nights yet impressive enough for entertaining. Pair it with your favorite rice, salad, or roasted veggies for a complete and delicious meal.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Dried thyme
- 0.5 teaspoon Dried oregano
- 0.25 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 piece Lemon (for garnish)
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with a bit of olive oil.
In a small bowl, mix together the paprika, garlic powder, onion powder, dried thyme, dried oregano, cayenne pepper, salt, and black pepper to create the Cajun spice rub.
Pat the tilapia fillets dry with paper towels to remove any excess moisture.
Rub both sides of each tilapia fillet with olive oil, then evenly coat the fillets with the Cajun spice mixture, pressing it gently into the fish.
Place the seasoned tilapia fillets on the prepared baking sheet in a single layer.
Bake in the preheated oven for 8-10 minutes, or until the tilapia is opaque and flakes easily with a fork.
Remove the tilapia from the oven and let it rest for 2 minutes.
Serve the Cajun Rubbed Tilapia immediately with lemon wedges on the side for garnish.
Nutrition Facts
Calories |
170 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 539 mg | 23% | |
| Total Carbohydrate | 3.5 g | 1% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 1.0 g | ||
| Protein | 20.4 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 29 mg | 2% | |
| Iron | 0.8 mg | 5% | |
| Potassium | 369 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
