Indian Oven Baked Tilapia

This Spicy Indian Oven-Baked Tilapia is quick to prep, easy to cook and loaded with flavor! It’s great for healthy weeknight dinner, meal prep or to pair with a pasta.

If you’re looking for a new, unique way to make tilapia, this oven baked tilapia made with a homemade spice rub is for you! Add this to your weeknight meal rotation for a simple protein option that’s easy to make. It’s a great source of lean protein and healthy fatty acids and also low in calories. This deliciously seasoned, simple tilapia will hit the spot and will be ready in the blink of an eye. Okay maybe not that quick, but you get the point.

What You Need to Make Baked Tilapia

• Tilapia Fillets: a mild, white fish that pairs very well with bold spices
• Homemade Spice Rub: making a homemade spice rub gives you a lot more control over the flavors you bring to the plate. Feel free to play around with the spices to find what you like best!
  • 1 tsp paprika
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tsp garam masala
  • 1/2 tsp cayenne pepper
  • 1/4 tsp ground cardamom
  • 1/4 tsp turmeric

How to Make Baked Tilapia

This oven-baked tilapia is a perfect weeknight meal. It’s healthy, bursting with flavor, and simple to make! Here are three simple steps to outline the simplicity of this recipe:

1. Make the spice rub by mixing together all the spices in a small dish and set aside.
2. Season the tilapia well by rubbing the spice rub into the tilapia on both side.
3. Then arrange the fish on a baking sheet and bake for 10-12 minutes or until it flakes and is tender.
4. Garnish with chopped cilantro and enjoy!

What Type to Buy

Good quality fish is the essential ingredient in this recipe. Since it is the central component of the dish, the fish you choose with matter. I recommend using Tilapia or an Alaskan Cod but you can also use halibut, mahi mahi, or any other type of flaky white fish.

Unless you know how fresh the fish is, I also personally recommend sticking to frozen rather than “fresh” fish as you never know how long the “fresh” fish has been sitting out. Frozen fish is most likely frozen very quickly after it is caught as opposed to fresh fish that may have been sitting on ice for a while.

How Long to Cook the Tilapia

My favorite way to check if a white fish like tilapia is done is using a fork. Use the fork to make sure you can flake it with a fork. The proper temperature that you should cook it to, though, is 145 degrees Fahrenheit. If you’re looking for a proper timing to follow, you can bake or airfry it at 400 F for 10-15 minutes.

How to Thaw Frozen Fish

The best way to thaw your fish is to remove it from the freezer and let it thaw in the refrigerator overnight in its original vacuum-sealed packaging. If you forget to plan ahead and can’t thaw overnight, place the vacuum-packaged fish in a bowl of cold water. Change the water every 30 minutes to ensure it stays cold. If 3you have already removed the vacuum packaging, place the fish in a heavy-duty zip-lock bag and remove as much air as possible. Remove the fish as soon as it is thawed and cook right away. If you still need to get the other ingredients ready and the fish is already thawed, store it in the refrigerator.

Here are a few things to avoid doing when thawing your fish:

• Don’t leave the fish directly on your counter.
• Don’t thaw in hot water.
• Do not refreeze fish that was previously frozen and thawed.
• If the fish was thawed in the refrigerator, use it within 1-2 days. If thawed using the cold bowl method, cook right away.

Tips for Success

Here are a few tips to ensure delicious success:

• Do not overcook the fish as it will become chewy and dry. Keep an eye on the fish and don’t leave it in the over for more than 5 minutes unattended.
• Adding some lemon slices while it cooks will add moisture and flavor.
• If you’re using a different fish, make sure to pick an appropriate substitute foe this recipe. White fish thrives on lots of flavors and spices so choose a fish like haddock, pollack, grouper or mahi mahi. Fish like salmon will most likely thrive on a different flavor profile.
• Store the leftovers in an airtight container in the fridge for a maximum of 3 days.
• Mess around with the spice list! Feel free to experiment with new flavors to see how it enhances the taste.

Spicy Indian Baked Tilapia

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★★★★★

5 from 20 reviews

• Total Time: 15
• Yield: 1 Tilapia 1x

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Description

This Spicy Indian Oven-Baked Tilapia is quick to prep, easy to cook and loaded with flavor! It’s great for healthy weeknight dinner, meal prep or to pair with a pasta.

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Ingredients

Scale

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• 1 Tilapia Fillet, thawed or fresh

Spice Rub 

• 1 tsp paprika
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1 tsp garam masala
• 1/2 tsp cayenne pepper
• 1/4 tsp ground cardamom 
• 1/4 tsp turmeric

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Instructions

1. Make the spice rub by mixing together all the spices in a small dish and set aside.
2. Season the tilapia well by rubbing the spice rub into the tilapia on both side.
3. Then arrange the fish on a baking sheet and bake for 10-12 minutes at 400F or until it flakes and is tender. You can also airfry it if that’s all you have!
4. Garnish with chopped cilantro and enjoy!

• Prep Time: 5
• Cook Time: 10