Print Options

 
 
 
 Print
Easy Baked Tilapia Recipe

Easy Baked Tilapia Recipe

This recipe is an easy way to add more healthy fish to your diet. It has a wonderful Cajun flavor and is also very fresh tasting with the lemon slices.—Caroline Shively c/o Eva Synalovski, New York, New York
TOTAL TIME: Prep: 15 min. Bake: 25 min. YIELD:4 servings

Ingredients

  • Butter-flavored cooking spray
  • 4 tilapia fillets (6 ounces each)
  • 1/4 teaspoon Cajun seasoning
  • 8 lemon slices
  • 8 green pepper rings
  • 8 sweet red pepper rings
  • 2 slices onion, separated into rings
  • 1/2 teaspoon pepper

Directions

  • 1. Coat a 13-in. x 9-in. baking dish with butter-flavored spray. Place fillets in dish; spritz with butter-flavored spray. Sprinkle with Cajun seasoning. Top with lemon, peppers and onion; sprinkle with pepper.
  • 2. Cover and bake at 375° for 25-30 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts

1 fillet equals 164 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 104 mg sodium, 4 g carbohydrate, 1 g fiber, 32 g protein. Diabetic Exchange: 5 lean meat.

Wine Pairings

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.