Baked Southwestern Tilapia

I seemed to have caught an early Fall cold. Mostly it is a nagging cough, scratchy throat and laryngitis. Even so I am plugging along and going for my daily walk albeit a little bit slower. This too shall pass! I have been going to bed quite early this week so I have not been on the computer much. I hope everyone who is participating in the Hot 100 challenge is doing well with their goals. I will try to get around to your blogs and check in on you.

In my quest to get more fish meals on the menu each week I decided I should add some new seafood recipes to my collection. Variety is the spice of life they say! I like Tilapia as it is a mild fish, great for serving to people who are unsure about fish. It has no fishy smell to it, does not make your house smell like fish and it’s quite adaptable to most any seasoning.

I prefer the Tilapia tenderloins as they are firmer than the fillets which do break apart quite easily. Costco is the only store I have found the tenderloins at. They come individually wrapped which is nice as you can pull out just how many you need, put them in a container of cold water and in less than 20 minutes they are thawed. This makes for quick meals when you don’t have something planned in advance.

This recipe for Southwestern Tilapia is nice and spicy! Use less cayenne if you don’t like things too spicy. I thought the spices were perfect as written. I made half a recipe as I am the only fish eater at home this week. The recipe called for 6 ounce fillets but my tenderloins were about 4 ounces so I used 3 of them and made half the recipe into 3 servings.  I cut way back on the amount of olive oil the recipe called for as it just didn’t need it. Feel free to substitute any firm white fish that you like.

The leftovers will heat up nicely in the microwave on a low power.With the southwest seasonings in place I plan on having fish tacos with one of the fillets. Just heat up some corn tortillas, crumble the fish, add some shredded lettuce, salsa, light sour cream, green onions and cilantro – easy tacos!

Baked Southwestern Tilapia

  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper
  • 4 (6-ounce) tilapia fillets
  • 2 tablespoons extra virgin olive oil, divided (for 3 tenderloin fillets I only used 1/2 teaspoon oil on the fish)
  • 1 lime, cut into wedges
  1. Preheat oven to 450°F. In a small bowl, mix garlic powder, chili powder, salt, black pepper and cayenne. Sprinkle evenly over both sides of tilapia.
  2. Coat a baking sheet with 1 tablespoon of the oil (or use olive oil spray which is what I did.) Arrange tilapia in a single layer on the baking sheet.
  3. Drizzle tilapia with the remaining tablespoon of oil (I only used 1/2 teaspoon for 3 fillets and it was plenty) and bake until golden brown and flesh begins to flake, 7 to 9 minutes. Serve with lime wedges on the side.

Yield: 4 servings

Nutritional Information

Per serving (180.36g-wt.): 230 calories (90 from fat), 10g total fat, 2g saturated fat, 34g protein, 1g total carbohydrate (0g dietary fiber, 0g sugar), 85mg cholesterol, 680mg sodium

Old WWP 5 / New WWPP 6

Adapted from Whole Foods

The only difference between Fit and Fat is I.

Author unknown

I am always looking for new recipes to try. We have our family favorites but it is nice to throw some new things into the mix. I try a new recipe just about every week sometimes several new ones!


Your turn to chime in!



Print Friendly, PDF & Email


1 ping

  1. Helen says:

    There is a wicked cold going around these parts. I have been drinking Emergen-C like a fool this whole week. Every time I sneeze I imagine I’m getting it. So far, so good.

    If I actually do get one, I have to admit, I succumb to Nyquil or something along those lines until it starts to ease up a bit. The big trick for me is not to end up with bronchitis.

    I try new recipes all the time. In fact, sometimes I try them so much my Mr. will ask me if I can put some oldies but goodies back into the rotation!

  2. Linda P says:

    This has always worked for me: lots and lots of ICE water with lemon. The acid (not the vitamin C) in the lemon kills viruses and the ice takes the swelling down. Doesn’t get rid of a cold, but certainly keeps it very mild. As soon as you realize you’re coming down with a cold, start drinking this!

    1. Tami says:

      Thanks for the suggestion, I have very sensitive teeth and I usually avoid ice in my beverages but I love the taste of lemon.

  3. Tammy says:

    I linked to your site from the Hot 100 and I am so delighted I did. I haven’t been much of a cook mostly due to my weight and laziness. I love fish, but rarely cook it. I would like to start eating fish at least three times a week. The only thing I ever do with fish is to add cayenne pepper, salt and black pepper. Your recipes look delicious and I DEFINITELY will give them a try.

    Best wishes on the challenge. I must say though, that I would be thrilled if my arms ever look as good as yours do now.

    1. Tami says:

      Thanks,I hope they get firmer and thinner over the next 100 days.

  4. Karen says:

    I hope you feel better soon! I have that feeling behind my eyes and in my throat today and have been taking Airborne. I have seen articles that it doesn’t work but it sure can’t hurt! So I cannot get my boys to eat tilapia. Which is crazy because it is like the mildest tasting fish out there! I try new recipes now and then; when the mood strikes me.

    1. Tami says:

      Sorry you have this virus too Karen. Hope it passes quickly for both of us.

  5. Tish says:

    Oh, so sorry about your scratch throat and cold, Tami. I’m oldfashioned. Gargling with salt water as hot as you can stand it is one of my standbys. Also piping hot tea with lemon and honey. Hope you feel better.
    I try about one new recipe a week, at a minimum. I just popped your pork roast with the apricot/dijon glaze into the over hoping to wow DH at dinner tonight.
    Good job on the Hot 100–I see you’re doing the fish goal right here. Sometimes it’s hard to make yourself stay on plan when you’re feeling unwell, but you’re getting an A+.
    Hope you feel better soon.

    1. Tami says:

      Hot tea with lemon and honey, yum!

  6. Dr. J says:

    I like tilapia and eat it weekly.

    I take Vit. C 1000 mg daily. Seems to minimize colds, and possible shorten the duration. I’d up it to 1500 if you have a cold now, providing you can tolerate that amount.

    “Fail to plan, then plan to fail” was my mother’s favorite saying 🙂

    1. Tami says:

      Vitamin C I happen to have in stock, thanks Dr. J!

  7. fittingbackin says:

    This looks great!! I love tilapia and am with you – I prefer mine more firm, too!

    Sore throat – usually hydrodine cough syrup at bedtime and cough drops during the day! (I go for the strong stuff and knock it out)!

    New recipes? I try as many as I can! I’d say, on average, 2-4/week!

  8. Genie@dietof51 says:

    I hope you feel better! Your tilapia recipe–and the finished product–look delicioso.

    Truthfully, I seldom try new recipes because I’ve been cooking since the age of 13, and I feel that I’ve met and exceeded my cooking quota for my life. But, I do enjoy drooling over your creations.

    A vodka martini for your cold and sore throat. Make it a double…..

    1. Tami says:

      Oh Genie you always make me laugh!!! Come on over and we will have a night cap!

  9. Carol says:

    I have never tried talapia! Do you buy it frozen? I often see the fresh fillets at Costco but never buy them because I would be the only one eating it.

    Sorry about your cold & hope you kick it quickly! Can’t give a suggestion….no colds or sore throats! Bryce just uses Advil & says it is his new miracle cure!!

    I like to try new recipes but haven’t for awhile. Keep hoping Dean will get bored with the same food all the time & head for greener pastures! 🙂 I have all of your recipes saved to try when it’s just B & I to cook for!

    1. Tami says:

      Yes Carol I do buy it frozen at my Costco. They carry the tilapia tenderloins that I like.

  10. Janine says:

    I’m soooo sorry you’re feeling crummy. Warm salt water gargle every couple of hours (tastes crummy, but kills germs), hot tea with lemon and honey to soothe, and chicken soup made with bone in chicken parts–you want the marrow too. Echinacea and vitamin C/orange juice or oranges. Is that overkill????

    1. Tami says:

      Thanks Janine, you sound like a a good Jewish mom!

  11. Cammy@TippyToeDiet says:

    Bookmarked! Thank you. I’ll try it when I return from vacation. It should pair nicely with some celery and salsa. (To be honest, I haven’t found anything that doesn’t go well with celery and salsa, but I suspect that’s more a force of will than anything else. :))

    1. Tami says:

      I had some today with a peach salsa and it was a perfect pairing.

  12. Liz says:

    Hope your feeling better soon. I try to flush out the cold with as many fluids as possible. Your Tilipia looks delish!

    I try maybe one new recipe a week.(usually my family groans)

    Found you at Hot 100, I have a Happy Award for you at my Blog.

    1. Tami says:

      Thanks Liz!

  13. Dawn says:

    I may just have to kiss you 🙂

    I was looking for something different and I love spicy. Cayenne is my favorite spice!

    I am here via the Hot 100

  14. Roni says:

    I try at least one new recipe a wk some weeks more
    What I use for sore throat and have for yrs ,
    is gargle with raw applecider vinegar and honey 1 tsp of each to cup water , or however strong you want it
    I sometimes use 1 tbs of each to a 10 oz glass ,
    gargle and swallow , you can use it as much as you want ,
    we have used this since 1978 , and havent been to the Dr for sore throat since

    same for headaches I have had migranes when noting else eased it I take a spoonful of honey as needed till it eases up someone told me this one
    the honey vinegar mix can also be used for allergies

  1. menu plan monday: january 28 – february 3 | life alphabetical says:

    […] Sour Chicken, brown rice, peas Tuesday:  pork pot pie, mashed potatoes, garden salad Wednesday: Baked Southwestern Tilapia, Lemon Herb Quinoa, edamame, corn Thursday: Chicken and Spinach Pasta Bake, E-Z Drop Biscuits, […]

Leave a Reply

Your email address will not be published.