Southwest Tilapia Recipe

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Tilapia's mild, neutral taste takes on a creamy Southwestern flavor in this no-fail recipe. Cod and halibut also work well in this dish. —Healthy Cooking Test Kitchen
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 6 servings


  • 6 tilapia fillets (6 ounces each)
  • 1 cup diced tomatoes with mild green chilies
  • 1/2 cup frozen corn, thawed
  • 1/2 cup cubed avocado
  • 1/2 cup cubed cheddar cheese
  • 1/2 teaspoon dried cilantro flakes

Nutritional Facts

1 fillet: 230 calories, 7g fat (3g saturated fat), 94mg cholesterol, 290mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 35g protein Diabetic Exchanges:5 lean meat, 1 fat


  1. Place fillets in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Top with tomatoes, corn, avocado, cheese and cilantro. Bake at 400° for 15-20 minutes or until fish flakes easily with a fork. Yield: 6 servings.
Originally published as Southwest Tilapia in Healthy Cooking Annual Recipes Annual 2013, p170

Light-Bodied White Wine

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

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