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Cajun tilapia
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Cajun Seasoned Tilapia Baked Or Grilled

Spicy (but not too spicy), flaky whitefish
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Fish, Main Course
Cuisine: American, Cajun
Diet: Diabetic, Gluten Free
Keyword: cajun talapia, fish, talapia
Servings: 2
Calories: 179kcal
Author: Kathy Owen

Ingredients

  • 2 Tilapia filets thawed first, if frozen
  • 1 tablespoon Old Bay seasoning
  • 1 tablespoon Penzey’s Cajun Spice
  • Pam Spray or another olive oil spray

Instructions

  • Heat a griddle to about 300F degrees (medium, if using top of your stove)
  • Mix the spices until they are well blended.
  • Rub the mixture on both sides of the Tilapia filets.
  • Let the fish rest while the griddle is warming up.
  • Spray the griddle with a little olive oil spray.
  • Once the griddle is hot, place the filets on the griddle close the lid and cook for about 10 minutes until the Tilapia flakes easily.
  • You can also bake the Tilapia in the oven at 400 degrees on a parchment lined cookie sheet for 15 to 20 minutes. The cook time will depend on the thickness of the fillet. The fish should be flaky when done.

Nutrition

Calories: 179kcal | Carbohydrates: 3g | Protein: 35g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 85mg | Sodium: 91mg | Potassium: 607mg | Fiber: 1g | Sugar: 0.4g | Vitamin A: 1777IU | Vitamin C: 0.3mg | Calcium: 45mg | Iron: 2mg