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.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:8 mins

Total Time:18 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

Pat the tilapia fillets dry with paper towels to remove any excess moisture.

Step 4

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.

Step 5

Place the seasoned tilapia fillets on the prepared baking sheet in a single layer.

Step 6

Bake in the preheated oven for 8-10 minutes, or until the tilapia is opaque and flakes easily with a fork.

Step 7

Remove the tilapia from the oven and let it rest for 2 minutes.

Step 8

Serve the Cajun Rubbed Tilapia immediately with lemon wedges on the side for garnish.

Nutrition Facts

Serving size	(544.1g)

Amount per serving	% Daily Value*
Calories	819.3

Total Fat 39.4g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 228mg	0%
Sodium 2594.9mg	0%
Total Carbohydrate 13.0g	0%
Dietary Fiber 4.2g	0%
Total Sugars 2.4g
Protein 105.3g	0%

Vitamin D 0IU	0%
Calcium 98.5mg	0%
Iron 3.8mg	0%
Potassium 1755.5mg	0%

*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.

Source of Calories

Fat: 42.8%

Protein: 50.9%

Carbs: 6.3%