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Kalyn's Kitchen

Easy Spice-Rubbed and Roasted Fish Fillets

Easy Spice-Rubbed and Roasted Fish Fillets are a quick and delicious dinner option that’s low-carb, Keto, low-glycemic, gluten-free, dairy-free, Paleo, Whole 30, and South Beach Diet friendly! Use Oven Dinners to find more recipes like this one.

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Easy Spice-Rubbed and Roasted Fish Fillets found on KalynsKitchen.com

I’ve always loved New Orleans and the spicy food you ind there, so this recipe for Spice-Rubbed and Roasted Fish Fillets featuring Tony Chachere’s Creole Seasoning (affiliate link) appeals to me both for how easy the recipe is and the spicy flavors of the fish. I first discovered Tony Chachere’s Creole Seasoning about 20 years ago after I’d been to New Orleans and a friend from Louisiana recommended it as being her favorite spicy blend for that New Orleans flavor (thanks Teddy!)  Since then I’ve always had it in my spice drawer, and I’ve used it in a few favorite recipes like Quick and Easy Spicy Broiled Shrimp and Creole Seasoned and Pan-Fried Pork Cutlets.

If you like a little spicy flavor in your food, I’m betting you’ll love this idea for spicy fish!  You can make this with Orange Roughy, Halibut, Cod, or Tilapia, hope you enjoy.

Easy Spice-Rubbed and Roasted Fish Fillets found on KalynsKitchen.com

This is the first time I’ve cooked orange roughy, and since sustainable seafood guidelines list orange roughy as avoid or use infrequently, you may wish to use cod, halibut, or tilapia instead. Cooking times might vary with other types of fish. I was truly just winging it, but I mixed up a rub that had powdered Sumac (affiliate link), dried thyme leaves, Tony Chachere’s Seasoning (affiliate link), garlic powder, onion powder, and sea salt. If you don’t have all those things, be adventurous; there are all sorts of combinations that will taste good on fish. You can also use a commercial fish rub, like my favorite Szeged Fish Rub (affiliate link).

Rub the fish with olive oil, then sprinkle on a bit of the fish rub and rub all over the surface of the fish. Prepare both sides this way. I roasted the fish for 10 minutes at 400F, but cooking time depends on the thickness of each piece. Fish is done when it feels firm but not hard to the touch and flakes apart easily. Be sure to serve with plenty of lemon to squeeze on the fish.

Easy Spice-Rubbed and Roasted Fish Fillets found on KalynsKitchen.com

For a low-carb meal, this would be delicious with Spicy Mexican Slaw.

More Roasted Fish Ideas You Might Like:

Five Ideas for Roasted Fish from The Kitchn
Baked White Fish with Onions, Peppers, Olives, and Feta ~ Kalyn’s Kitchen
Simple Greek Style Baked Fish ~ The View from Great Island
Roasted Salmon with Rosemary-Garlic Rub from Kalyn’s Kitchen
Roasted Tilapia and Vegetables ~ Bless This Mess

Easy Spice-Rubbed and Roasted Fish Fillets

Easy Spice-Rubbed and Roasted Fish Fillets are a quick and delicious dinner option.



  • orange roughy fillets, one per person (or use any type of white fish such as cod, halibut, or tilapia)
  • olive oil for rubbing fish (about 1 tsp. per piece)

Rub Ingredients:

  • (enough for 4 fish fillets)
  • 1/2 tsp. powdered Sumac (or use sweet paprika)
  • 1/2 tsp. dried thyme
  • 1/2 tsp. Tony Chachere’s Creole Seasoning (or use any type of Creole seasoning of your choice)
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/4 tsp. salt (I used fine grind sea salt)lemon slices for serving (optional, but highly recommended)


  1. Preheat oven or toaster oven to 400F.
  2. If using frozen fish that that you’ve thawed in the refrigerator, put fish on the counter and let it come to room temperature. (This is very important! Don’t cook fish that’s still cold or the outside will get dry before the center is done.)
  3. In a small bowl, combine powdered Sumac (affiliate link), dried thyme, Tony Chachere’s Creole Seasoning (affiliate link), garlic powder, onion powder, and salt.
  4. Stir to combine, or crush in a mortar and pestle if desired.
  5. When oven is hot and fish has come to room temperature, place fish fillets on a roasting pan that you’ve sprayed with non-stick seasoning or olive oil.
  6. Using about 1 tsp. olive oil and 1/2 tsp. rub mixture per piece of fish, rub each side of the fish with olive oil, sprinkle with rub mixture, and then rub the mixture so it’s covering the surface of the fish.
  7. Roast fish 9-10 minutes, or until fish pieces are firm but not hard to the touch, and fish flakes easily.
  8. If using other types of fish, they may take longer to cook than orange roughy.
  9. Serve hot, with lemon slices to squeeze over fish.


This recipe created by Kalyn.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Spice-Rubbed and Roasted Fish Fillets are a perfect main dish for any phase of the South Beach Diet or any type of low-carb or low-glycemic eating plan.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
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Easy Spice-Rubbed and Roasted Fish Fillets from KalynsKitchen.com

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    23 Comments on “Easy Spice-Rubbed and Roasted Fish Fillets”

  1. Lisa, I love hearing that!