How to Bake Tilapia With a Rub (5 Steps)

Native to lakes in Africa, tilapia fish were originally introduced to lakes and rivers in poor, tropical countries as a way to control aquatic weeds and mosquitoes. In recent years, though, tilapia has become a major player in the farmed fish industry because of its low cost and mild flavor. Americans ate 475 million pounds of tilapia in 2010, most of it farmed in Asia and Latin America. Tilapia pairs well with almost any seasoning, including spicy rubs, and it cooks quickly. It's usually pan-sauteed, but you can bake it as well.

Things You'll Need

Bowl
Seasonings, such as paprika, garlic powder, brown sugar, salt, cumin, cayenne pepper and oregano
Fresh or thawed tilapia fillets
Paper towel

Baking sheet
Parchment paper or aluminum foil
Non-stick cooking spray or cooking oil
Spatula

Instructions

Preheat the oven to 400 degrees Fahrenheit. Combine the seasonings in a bowl to make a rub. Adjust the amount of cumin and cayenne pepper to control the heat. Add more if you like a spicy rub; less for a milder flavor.
Remove the fish fillets from their packaging and pat them dry with a paper towel. Line a baking sheet with aluminum foil or parchment paper to keep the fish from sticking to the pan. Place the fish on the baking sheet, spacing them at least 1/2 inch apart so heat circulates freely between the fillets.
Rub the spice mix into the flesh of the fish. Turn the fish over and repeat the process.
Bake the fish for 10 to 15 minutes, or until the fish are firm and opaque, and a meat thermometer registers 145 degrees Fahrenheit. Watch the fish closely so they don't overcook, which will dry them out.
Transfer the fish to a serving plate after five minutes. The USDA doesn't require a resting period for fish, but allowing it to cool just a bit helps it firm up.

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