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Tag Archives: tilapia

Baked Tilapia with Tomatoes & Capers

Posted on March 27, 2015 by

tilapia_and_tomatoesDinner in less than 30 minutes!



16 oz frozen tilapia fillets, thawed and patted dry

2 teaspoons ground cumin

1 teaspoon ground black pepper

1/2 can Ro-Tel tomatoes, drained

1 Tbls capers



Preheat oven to 400 degrees. Lay tilapia fillets in 9 x 9-inch baking dish. Sprinkle cumin and black pepper over fish. Add tomatoes; sprinkle lightly with parmesan cheese. Bake 20 minutes or until fish flakes easily with fork.

Add a green salad and you’re set!


Makes 2 servings

Nutrition Facts:

Calories 220

Total Fat 1g

Effective Carbohydrates 3.5g

Protein 30g

Print Recipe: Zesty Baked Tilapia

Parmesan and Lemon Broiled Tilapia

Posted on March 06, 2015 by

This is guaranteed to become one of your favorites!

Broiled TilapiaIngredients

4 large tilapia fillets – about 1 lb.

2 Tbls seasoned-salt

Cooking spray

1/2 cup grated Parmesan cheese

2 Tbls butter

1 1/2 tablespoons mayonnaise

2 tablespoons lemon juice

2 teaspoons grated lemon zest

1/8 teaspoon dried basil

1/8 teaspoon ground black pepper

1/8 teaspoon onion powder

1/8 teaspoon celery salt



Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil. Spray the broiler pan’s rack with olive oil cooking spray.

Sprinkle tilapia with seasoning and arrange on the prepared broiler rack.

Mix the Parmesan cheese, butter-margarine blend, fat-free mayonnaise, lemon juice, lemon zest, basil, black pepper, onion powder, and celery salt together in a bowl and set aside.

Cook the fillets under the preheated broiler until fish is barely opaque, 2 to 3 minutes per side. Spread the Parmesan cheese blend over the fish fillets, return to oven, and continue cooking until the topping is golden brown and the fish flakes easily, 3 to 5 more minutes.


Nutritional Information

Servings Per Recipe: 4

Amount Per Serving

Calories: 275

Effective Carbs: 2.5g

Protein: 27g

Print Recipe  Parmesan Lemon Broiled Tilapia



Tilapia with Coconut and Cilantro

Posted on February 27, 2015 by

tilapia with coconut and cilantroIngredients

Canola oil spray

Four 6-ounce pieces tilapia fillet

1/4 teaspoon kosher salt, plus more for seasoning

1/2 cup light reduced-fat coconut milk

1/2 cup cilantro leaves, plus more for garnish

1 teaspoon peeled chopped fresh ginger

1/2 teaspoon garam masala

2 garlic cloves

1/2 jalapeno pepper, seeded and chopped



Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.

Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro.

Makes 4 servings


Nutrition Facts:

Calories 170

Total Fat 3g

Total Carbohydrates 1g

Dietary Fiber 0g

Protein 34g


Print recipe Baked Tilapia with Coconut-Cilantro Sauce


Adapted from

Lime & Honey Tilapia

Posted on September 12, 2014 by

Keep it light, keep it simple…fresh flavors shine through!

Lime & Honey Tilapia

Lime & Honey Tilapia


1 ½ pounds tilapia fillets

Juice of one large lime

1 Tablespoon honey

1 Tablespoon fresh chopped cilantro

1 teaspoon minced garlic

¼ teaspoon salt



  1. Preheat the oven to 375 degrees.
  2. Spray baking sheet pan with non-stick spray.
  3. Place tilapia on greased pan.
  4. Mix remaining ingredients in small bowl. Drizzle evenly over tilapia.
  5. Bake for 15 minutes or until fish begins to turn light brown and flakes easily with a fork.  Serve basted with juices and garnish with fresh lime and cilantro.


Makes 4 servings


Nutrition Facts:

Calories 160

Total Fat 1.5g

Total Carbohydrates 5g

Dietary Fiber 0g

Protein 32g


Print Recipe  Lime and Honey Tilapia

Adapted from the Good Carb Chef