Quick and easy low-fat seasoned tilapia
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Low-Fat Seasoned Tilapia

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The light flavor and versatility of Tilapia have made it one of my favorite fish to cook. Low-fat seasoned Tilapia can be baked, used in fish tacos, it makes a great fish sandwich and is yummy in seafood fettuccine.

I absolutely love Tilapia!

Since fish is a healthy choice I try to keep the added fat very low, but just a little adds a nice little crunch on the outside and the fish is moist and delicious on the inside.

perfectly seasoned baked low-fat tilapia

If you aren’t counting weight watcher points, for example, you can use coconut or avocado oil instead. Otherwise the points I show below will not be accurate.

In this recipe, I use frozen Tilapia from Costco. I keep a bag of frozen fish on hand, and can quickly prepare it on the spur of the moment.

Tilapia is an excellent choice for those counting weight watcher points, only 2 points for 3 ounces cooked. Each fillet is about 4 oz and made with this recipe would average to about 3.5 points.

 Ingredients

Instructions

  1. Preheat oven to 400.
  2. Spray the baking sheet with a non-stick spray.
  3. Place defrosted fish on the baking sheet.
  4. Melt Smart Balance in the microwave on low power.
  5. Brush Tilapia with melted Smart Balance.
  6. Heavily sprinkle both Grill Mate Seasonings over each fillet.
  7. Place in the oven uncovered and bake 30-35 minutes.
  8. Serve with cocktail sauce, tartar sauce, or just as is.

Reheat leftovers the next day. (if there are any) Try Tilapia in a fish sandwich, it’s amazing, and don’t forget to add some of my husband’s delicious Homemade Tartar Sauce to your sandwich.

Enjoy!

Low-Fat Seasoned Tilapia

Quick and easy lightly seasoned baked Tilapia is perfect for any day of the week. A low-fat recipe that is allergy-friendly and gluten-free.
Prep Time7 mins
Cook Time30 mins
Total Time37 mins
Course: Main Course
Cuisine: American
Keyword: Low-fat Seasoned Tilapia
Servings: 4 Servings
Calories: 188kcal
Author: Mary

Ingredients

  • 4 Defrosted Tilapia fillets. defrost in the microwave if necessary
  • 1-2 Tablespoons melted Original Smart Balance or dairy-free butter.
  • McCormick Grill Mates Montreal Chicken Seasoning
  • McCormick Grill Mates Roasted Garlic & Herb Seasoning

Instructions

  • Preheat oven to 400.
  • Spray baking sheet with a non-stick spray.
  • Place defrosted fish on the baking sheet.
  • Melt Smart Balance in the microwave on low power.
  • Brush Tilapia with melted Smart Balance.
  • Heavily sprinkle both Grill Mate Seasonings over each fillet.
  • Place in the oven uncovered and bake 30-35 minutes.
  • Serve with cocktail sauce, tartar sauce or just as is.

Notes

McCormick Grill Mates 
Smart Balance is 50% less fat than regular

Nutrition

Serving: 1Serving | Calories: 188kcal | Carbohydrates: 1g | Protein: 34g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 93mg | Sodium: 113mg | Potassium: 513mg | Sugar: 1g | Vitamin A: 87IU | Calcium: 17mg | Iron: 1mg

quick and easy low-fat recipe for tilapia

 

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7 Comments

    1. Hi Cindy,
      If you use the Costco Tilapia Fillets and the regular Smart Balance the following nutritional information would be the most accurate:
      For one seasoned fillet -Total Fat= 6.5g
      -Saturated Fat=2.25g
      -Cholesterol=0mg
      -Sodium=60mg
      -Carbohydrates=0g
      -Protein=23g
      -Fiber=0g
      -Sugars=0g
      I hope that answers your question. You can reduce the total fat further by using a light version of smart balance.
      I hope to have nutritional information for each recipe soon. Take care!

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