Cindy's Spicy Baked Tilapia
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 144.6
- Total Fat: 6.0 g
- Cholesterol: 40.0 mg
- Sodium: 201.5 mg
- Total Carbs: 3.0 g
- Dietary Fiber: 0.2 g
- Protein: 20.3 g
View full nutritional breakdown of Cindy's Spicy Baked Tilapia calories by ingredient
Introduction
I used to fry this fish, w/ dieting I wanted a healthier alternative. Sometimes I sprinkle it with some Mrs. Dash Garlic & Herb or squeeze a little lemon on top. This is not a I used to fry this fish, w/ dieting I wanted a healthier alternative. Sometimes I sprinkle it with some Mrs. Dash Garlic & Herb or squeeze a little lemon on top. This is not aNumber of Servings: 4
Ingredients
-
1-one pound of Tilapia, fresh or frozen
2-two tbsp. House-Autry Medium Hot Breader (or any brand of spicy fish breader, I find this one in Walmart)
3-one tbsp. olive or canola oil
4-two tsp. garlic fresh or jarred (can use roasted garlic instead)
5-Smart Balance pump spray butter-at least 2 squirts per filet
Directions
1-Preheat oven to 375. If using frozen tilapia, defrost before preparing.
2-Spread oil in bottom of baking dish. (I use a 9x13 baker or a cookie sheet)
3-Prepare tilapia one at a time by: rinsing under cold water, spray each side with spray butter, sprinkle each side with breader, lay in baking dish. I sprinkle lightly on the kids' filets, due to the spicy-ness.
4-After all filets are in the pan, wash hands. Spread desired amount of garlic on top of each filet. I use the jarred minced garlic or roasted garlic & "throw" it on the filets with a spoon :)
5-Bake for 8-12 minutes or until fish flakes when pierced with a fork.
I serve this with black beans and rice. I use Vigo brand, they are in a bag together & I throw some sofrito & sazon in while it's cooking. If I cook them individually I use Vigo yellow rice & Goya black bean soup. I dice up some fresh tomato & onion for on top of the beans. This makes a delicious meal, try it!
Number of Servings: 4
Recipe submitted by SparkPeople user CINDYJD.
2-Spread oil in bottom of baking dish. (I use a 9x13 baker or a cookie sheet)
3-Prepare tilapia one at a time by: rinsing under cold water, spray each side with spray butter, sprinkle each side with breader, lay in baking dish. I sprinkle lightly on the kids' filets, due to the spicy-ness.
4-After all filets are in the pan, wash hands. Spread desired amount of garlic on top of each filet. I use the jarred minced garlic or roasted garlic & "throw" it on the filets with a spoon :)
5-Bake for 8-12 minutes or until fish flakes when pierced with a fork.
I serve this with black beans and rice. I use Vigo brand, they are in a bag together & I throw some sofrito & sazon in while it's cooking. If I cook them individually I use Vigo yellow rice & Goya black bean soup. I dice up some fresh tomato & onion for on top of the beans. This makes a delicious meal, try it!
Number of Servings: 4
Recipe submitted by SparkPeople user CINDYJD.