Cajun Baked Tilapia Recipe

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Ingredients:

Serving

6 fish fillets
2 tbsp unfiltered extra virgin olive oil
2 tsp blackening seasoning, divided
1/4 cup canola mayonnaise
1/4 cup yogurt
1 tbsp fresh lemon juice
1 tbsp chopped pickle
lemon wedge (optional)

Directions:

Preheat oven to 450 degrees.
Line a shallow baking pan with tin foil.Coat with olive oil.
Coat both sides of fish with olive oil and sprinkle both sides of fish with half of the seasoning.
Place fish on pan and bake for 8-10 minutes or until fish flakes easily with fork.
In a small bowl combine mayonnaise, remaining seasoning, lemon juice and pickle. stir well, serve with fish.
Garnish with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	166.82 Kcal (698 kJ)
Calories from fat	122.63 Kcal
		% Daily Value*
Total Fat	13.63g	21%
Cholesterol	4.03mg	1%
Sodium	246.28mg	10%
Potassium	187.32mg	4%
Total Carbs	4.54g	2%
Sugars	1.24g	5%
Dietary Fiber	1.71g	7%
Protein	7.1g	14%
Vitamin C	1.1mg	2%
Iron	0.6mg	3%
Calcium	39.5mg	4%

Amount Per 100 g
Calories	278.57 Kcal (1166 kJ)
Calories from fat	204.78 Kcal
		% Daily Value*
Total Fat	22.75g	21%
Cholesterol	6.73mg	1%
Sodium	411.26mg	10%
Potassium	312.79mg	4%
Total Carbs	7.58g	2%
Sugars	2.07g	5%
Dietary Fiber	2.86g	7%
Protein	11.86g	14%
Vitamin C	1.8mg	2%
Iron	0.9mg	3%
Calcium	65.9mg	4%

* 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

4.1

Points
5

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

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