Baked Tilapia with Spicy Cajun Rice

Baked Tilapia with Spicy Cajun Rice

4.7 of 5 (3)
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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 460.7
  • Total Fat: 13.6 g
  • Cholesterol: 112.0 mg
  • Sodium: 221.9 mg
  • Total Carbs: 39.7 g
  • Dietary Fiber: 3.1 g
  • Protein: 51.8 g

View full nutritional breakdown of Baked Tilapia with Spicy Cajun Rice calories by ingredient
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This is a light yet filling meal that is quick and very easy to make. This is a light yet filling meal that is quick and very easy to make.
Number of Servings: 2


    4 frozen Tilapia filets
    1/2 green bell pepper
    1/2 small onion
    1 cup instant brown rice (or Follow box instructions to make 2 servings)
    2 tsp minced garlic or 2 gloves garlic use more or less as you like.
    2 tbsp. I Can't Believe It's Not Butter
    Old Bay Seasoning Low Sodium Blend.
    1/2 tbsp. Cajun Seasoning
    1 tsp. Cayenne


You can adjust the spice, I like it a little spicier myself.

You can substitute the Old Bay with Blackened Seasoning, it works well, but can be salty.


-Thaw Tilapia filets and preheat oven to 375.

-Chop onions and peppers and set aside.

-Line baking sheet with foil and spray with non-stick spray

-Melt 2 tablespoons of butter and 1 tsp of garlic mixture in microwave and use basting brush to brush butter mixture on each side of the fish. After brushing, sprinkle Old Bay (as much or as little as you please) onto both sides of fish as well Put fish into oven and cook for 25 minutes.

-Cook brown rice according to box instructions.

-While rice is cooking, spray small skillet with non stick spray and cook onions and peppers and 1 tsp. garlic until veggies are cooked.

-When rice is done cooking, combine rice and peppers and onions and mix.
add the Cajun seasoning and cayenne and stir together until mixed well.

-Place rice and veggies on a plate and 2 filets over rice and enjoy!

Serves 2!

Serving Size: Makes 2 servings

Number of Servings: 2

Recipe submitted by SparkPeople user JENNYLEA2014.

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Member Ratings For This Recipe

  • Very Good
    tasty - 11/25/18

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  • Great - 10/2/18

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  • Tilapia is one of my favour fish very enjoyable recipe. - 9/16/18

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  • Incredible!
    Yummy - 2/12/18

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  • Incredible!
    Thanks for sharing. Fish had really good flavor and it was a nice way to kick up plain brown rice. - 4/5/14

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