Blackened Tilapia with
Lemon Garlic Yogurt Sauce
Bold, smoky blackened tilapia seared in a screaming hot pan until perfectly charred on the outside and flaky within — finished with a cool, creamy lemon garlic Greek yogurt sauce that balances every bit of the heat. A restaurant-quality dinner in under 20 minutes.
- Blackening Spice
- 3 tsp paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 tsp black pepper
- ½ tsp white pepper
- ½ tsp cayenne pepper
- Tilapia
- 4 tilapia fillets
- 2 tbsp grapeseed oil
- — lemon wedges, to serve
- — fresh parsley, to garnish (optional)
- Lemon Garlic Yogurt Sauce
- ½ cup plain non-fat Greek yogurt
- 1 clove garlic, minced
- 1 tbsp fresh lemon juice
- ½ tsp lemon zest
- 1 tbsp fresh parsley, finely chopped
- — salt & black pepper, to taste
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1
Make the yogurt sauce
Combine the Greek yogurt, garlic, lemon juice, lemon zest, and parsley in a small bowl. Season with salt and pepper and stir until smooth. Refrigerate until ready to serve — the sauce is best served cold alongside the hot fish.
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2
Mix the blackening spice
Combine the paprika, garlic powder, onion powder, thyme, oregano, black pepper, white pepper, and cayenne in a small bowl. Mix well.
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3
Season the tilapia
Pat the tilapia fillets completely dry with paper towels — this is essential for a proper blackened crust. Sprinkle a heaping teaspoon of the spice mix over each fillet and rub it evenly over the entire surface. Let the seasoned fish sit at room temperature for 10 minutes.
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4
Heat the pan
Heat the grapeseed oil in a large cast iron skillet or heavy-bottomed pan over high heat until the oil is shimmering and almost smoking. This high heat is what creates the characteristic dark, smoky blackened crust — don't be alarmed when it gets smoky, that's normal. Turn on your exhaust fan.
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5
Blacken the tilapia
Carefully add the tilapia fillets to the hot pan. Cook for 3 minutes without moving them — let the crust form undisturbed. Flip carefully and cook for another 3 minutes until the fish is opaque throughout and flakes easily with a fork.
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6
Serve
Transfer to plates and garnish with fresh parsley. Spoon the cold lemon garlic yogurt sauce alongside each fillet and serve with a lemon wedge for squeezing. The contrast of the hot, smoky fish and cool, creamy sauce is the magic of this dish.
- Open a window: Blackening generates a lot of smoke — turn on your exhaust fan before you start and open a window if possible. It's worth it for the flavor but don't let it catch you off guard.
- Cast iron is best: A cast iron skillet holds and distributes high heat better than any other pan, giving you the most even, authentic blackened crust. A heavy stainless steel pan works as a substitute.
- Don't move the fish: Once the fillets hit the pan, leave them alone for the full 3 minutes. Moving them prevents the crust from forming and causes the fish to stick.
- Make the sauce ahead: The lemon garlic yogurt sauce keeps in the fridge for up to 3 days and gets better as the garlic mellows. Make a double batch and use it as a dip for raw vegetables all week.
- Swap the fish: This blackening spice blend works beautifully on any firm white fish — mahi-mahi, catfish, or cod are all great alternatives to tilapia.