Published March 11, 2013 | Written by The Healthline Editorial Team
Published by: 
Servings: 4
Total Time: 25 min
Prep Time: 15 min | Cook Time: 10 min
Tilapia is a wildly available fish, due to large-scale farming around the world. It's great to use in s variety of dishes, as its neutral flavor lends itself well to many different types of cuisines.
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Calories per serving: |
230 |
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Total Fat 5.6g |
9% |
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Sodium 155mg |
6% |
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Calories per serving: |
230 |
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% Daily Value* |
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Total Fat 5.6g |
9% |
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Saturated Fat 2.5g |
13% |
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Sodium 155mg |
6% |
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Total Carbohydrate 9.5g |
3% |
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Protein 36.5g |
51% |
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* Percent Daily Values are based on a 2,000 calorie diet. |
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Ingredients
- 4 (6 oz.) tilapia fillets
- Vegetable cooking spray
- 1 tablespoon salt-free Cajun seasoning, divided
- 1 cup whole or 2% milk
- 1 1/2 tablespoons cornstarch
- 2 tablespoons ketchup
- 1 teaspoon minced garlic
- Salt and pepper, to taste
Step by Step:
- 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°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.
