Cajun Baked Tilapia
- Number of Servings: 4
Ingredients
4 (6-ounce) tilapia filletsVegetable cooking spray1 tablespoon salt-free Cajun seasoning, divided1 cup whole or 2% milk11/2 tablespoons cornstarch2 tablespoons ketchup1 teaspoon minced garlicSalt and pepper, to taste
Place fish in a lightly greased 13- x 9-inch baking dish. Spray fillets with cooking spray and sprinkle evenly with half the Cajun seasoning. Bake at 425 degrees F for 10 to 12 minutes or until fish flakes easily with the tip of a knife.
While fish is cooking, whisk together milk, cornstarch, ketchup, garlic and remaining Cajun seasoning in a medium-size saucepan. When combined, place over medium-high heat and bring to a simmer, whisking constantly. Reduce heat to medium-low and simmer 5 minutes. Serve spooned over fish.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user SAMVICARS.
While fish is cooking, whisk together milk, cornstarch, ketchup, garlic and remaining Cajun seasoning in a medium-size saucepan. When combined, place over medium-high heat and bring to a simmer, whisking constantly. Reduce heat to medium-low and simmer 5 minutes. Serve spooned over fish.
Serving Size: 4
Number of Servings: 4
Recipe submitted by SparkPeople user SAMVICARS.
Nutritional Info Amount Per Serving
- Calories: 229.8
- Total Fat: 5.6 g
- Cholesterol: 73.4 mg
- Sodium: 155.2 mg
- Total Carbs: 9.5 g
- Dietary Fiber: 0.2 g
- Protein: 36.5 g
Member Reviews