Kalyn's Kitchen

Spice-Rubbed Roasted Fish

Spice-Rubbed Roasted Fish is a delicious low-carb dinner option that’s easy to make and can be on the table in 30 minutes or less! 

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Spice-Rubbed Roasted Fish square photo of cooked fish on serving plate

I’ve always loved New Orleans and the spicy food you find there, so this recipe for Spice-Rubbed Roasted Fish featuring Tony Chachere’s Creole Seasoning (affiliate link) appeals to me both for how easy the recipe is and for 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 teacher 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

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. And this is about as easy as it gets for a low-carb main dish; enjoy!

Spice-Rubbed Roasted Fish process shots collage

How to Make Spice-Rubbed Roasted Fish:

(Scroll down for complete recipe with nutritional information.)

  1. 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.
  2. I mixed up an easy 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).
  3. Make sure the fish has come to room temperature before you cook it!
  4. 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.
  5. 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.
  6. Be sure to serve with plenty of lemon to squeeze on the tasty roasted fish.

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

Make it a Low-Carb Meal:

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 found on KalynsKitchen.com

Spice-Rubbed Roasted Fish

Yield 4 servings
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes

Spice-Rubbed Roasted Fish a quick and delicious option for an easy low-carb dinner.



  • four six-ounce fish fillets (see notes)
  • 1 T olive oil for rubbing fish
  • four lemon slices for serving (optional, but highly recommended)

Rub Ingredients:

  • 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)


  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.


You need one per fish fillet per person; use any type of white fish such as orange roughy, cod, halibut, or tilapia. If you're not cooking for four people I'd still make all the rub and save for another time.

This recipe created by Kalyn.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 275Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 184mgSodium: 506mgCarbohydrates: 1gFiber: 0gSugar: 0gProtein: 52g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

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

Find More Recipes Like This One:
Use Oven Dinners to 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.

Pinterest image of Spice-Rubbed Roasted Fish

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    23 Comments on “Spice-Rubbed Roasted Fish”

  1. Another hit! My entire weekly meal plan is dependent on Kalyn's Kitchen! Thanks!

  2. Wanda, I'm trying to eat more fish too!

  3. Thanks, Kalyn.
    I need(want) to eat fish 2 x a week, and your recipe will spice up the sometimes boring halibut I cook every week. I think Jim is going to love this one.

  4. Thanks Katie. It really is pretty foolproof; hope you enjoy!

  5. I am always afraid to roast fish because I am afraid to overcook it. But this seems so easy (and yummy.) We'll have to try it for sure.

  6. Thanks for sharing that Lydia. Not much cod here, but I do love it in fish and chips!

  7. For those in the Northeast US, a cut of fish called cod loin would be perfect in this dish.

  8. Silly Kris, I did mention in the recipe that orange roughy is recommended to only eat infrequently for these very reasons.

  9. Hi there!

    First, I love your recipes and your website is a godsend– thank you so much for providing this great resource!

    I just want to caution you about specifically suggesting Orange Roughy as an ingredient. Most people don't realize it, but fishing for Orange Roughy is incredibly damaging to the environment (since they live on the bottom of the ocean the fishing boats essentially scrape everything up, resulting in lots of damage and wasteful bycatch). Not only that, but members of this species live to be over 100 years old, and don't hit sexual maturity until they're 25-30– which means each individual you take out of the ecosystem has a huge impact on the species! This all means that the Orange Roughy fishery really isn't sustainable, but nobody ever warns you!

    Sorry to be a downer, and I encourage everyone to make whatever culinary decisions they feel are right for them. More information on Orange Roughy can be found on WikipediaMonterey Bay Aquarium websites. Thank you for your time!

  10. Daily Chef, you're welcome. I love coming up with spice blends!

    Kemi, I haven't tried it on Tilapia yet, but I think it will be great!

  11. This recipe looks like what I need to spice up my boring tilapia!

  12. Amazing looking spices/seasoning I always have trouble coming up with the right mix of spices for fish–this will help a LOT! thanks!

  13. Joanne, I usually don't pay the slightest bit of attention to the game. (I'm photographing the food!)

    Maria, thanks. Very quick and easy.

    Dara, I love the Tony Chacheries seasoning. I've used it for years.

    Year on the Grill, so you really are moving, huh? What an adventure. Good luck with that.

    PJ, Creole seasoning has just the right amount of spiciness. Love it!

    Alan, thanks.

    Cassandra, we allow cheering for either team around here, as long as the food is good!

  14. This looks really good—tilapia is a great fish for carrying a lot of different flavors—a blank canvas for spices.

    I'm not really too into the game either—I'm interested in getting some great food together! But I'm from Indiana, so I have to say:


  15. It looks awesom! So tasty!

  16. Exactly, my interest in superbowl is food and commercials. This recipe looks perfect, haven't tried Creole seasoning yet.. but sounds delicious!

  17. GO SAINTS!

    The food of New Orleans is so much more fun to cook also!

    I am saving all fish recipes for my move, so i was excited to see this!

  18. Okay, I really need to get my hands on some creole seasoning. This looks so healthy and tasty!

  19. Great recipe for almost any fish. This is a great weeknight meal.

  20. I am totally with you. The only thing I care about during the superbowl is the food. And maybe the commercials.

    I love the Creole seasoning – it must have made for a very tasty fish!