Baked Tilapia Iowa Cajun Style Recipe

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Baked Tilapia Iowa Cajun Style
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Ingredients
10
Count
Nutrition
124
Calories
Total time
20
Minutes
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Ingredients:

Directions:

  1. Rinse and drain the fish; arrange skin side down and overlapping slightly in 9X12 or larger casserole if using more; heat oven to 400F; if using glass or nonstick, I don't bother to grease the pan.
  2. Melt the butter and margarine in small saucepan and pour over fish; the margarine dilutes the butter which causes burning easily but the butter imparts flavor.
  3. Rub the butter mixture over the top of the fish with your hands or spatula; with frozen filets (which must be fairly thin to cook right) the mixture will solidify; don't worry about it.
  4. The spices and herbs will not adhere well without moisture or the butter mixture but too much isn't good for you now so I try to drain it off when I serve.
  5. Most spices have plastic sprinkling inserts with holes so I don't measure but sprinkle to taste trying to get the right balance; watch the parsley as sometimes it's easy to get too much; same goes for other spices you're not familiar with amounts, better too little than too much if you're not used to cooking with them.
  6. Sprinkle on the seasoned salt, paprika, onion powder, pepper blend, fines herbes, thyme and parsley last.
  7. Put in oven and bake for 10 minutes.
  8. With a turkey baster or spoon, scoop up the butter and juices and drizzle back over the fish.
  9. Continue baking for 10 more minutes; it may be done or thicker pieces of fish take about another 5 or 10 minutes.
  10. You can tell it's done when you pierce with a fork or sharp knife; it will be tender and flaky with clear juices (not always apparent).
  11. Remove from oven and baste one more time, may have to tilt the dish so it will all pool at an end.
  12. Serve while hot with a spatula, draining off the excess melted butter mixture; it's not good for us; you can substitute an oil and less of it and it should be essentially the same.
  13. Squeeze some fresh lemon juice over the fish at the table if desired (a must in the past for all fish but well everything is getting more expensive).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 123.53 Kcal (517 kJ)
Calories from fat 54.82 Kcal
% Daily Value*
Total Fat 6.09g 9%
Cholesterol 49.44mg 16%
Sodium 50.28mg 2%
Potassium 271.84mg 6%
Total Carbs 0.34g 0%
Sugars 0.03g 0%
Dietary Fiber 0.12g 0%
Protein 17.56g 35%
Vitamin C 0.3mg 1%
Vitamin A 0.1mg 2%
Iron 0.9mg 5%
Calcium 11.4mg 1%
Amount Per 100 g
Calories 131.99 Kcal (553 kJ)
Calories from fat 58.58 Kcal
% Daily Value*
Total Fat 6.51g 9%
Cholesterol 52.83mg 16%
Sodium 53.72mg 2%
Potassium 290.47mg 6%
Total Carbs 0.36g 0%
Sugars 0.03g 0%
Dietary Fiber 0.13g 0%
Protein 18.76g 35%
Vitamin C 0.3mg 1%
Vitamin A 0.1mg 2%
Iron 1mg 5%
Calcium 12.2mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3
    Points
  • 3
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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