Cajun-Baked Tilapia

Cajun-Baked Tilapia

Published March 11, 2013 | Written by

Published by: Healthline Exclusive

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.

Nutrition Facts
Serving size: 1 fillet
Calories per serving: 230
% Daily Value*
Total Fat 5.6g 9%
Saturated Fat 2.5g 13%
Sodium 155mg 6%
Total Carbohydrate 9.5g 3%
Protein 36.5g 51%
Percent Daily Values are based on a 2,000 calorie diet.


  • 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:

  1. 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.
  2. 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.