Baked Tilapia



I’m not going to lie.  Fish is not one of my favorites.  Well let me rephrase that, fish that tastes “fishy” is not a favorite.  I am trying my hardest to incorporate it more into our diet.  As a kid, I spent my summers’ in Tennessee with my grandparents.  My grandfather did a lot of cat-fishing so whenever he made fish, that’s what it would be.  In my opinion, it’s a very fishy tasting fish so I would dread fish nights.  Well, mostly.  He also made fried cornbread or hush puppies to go with it and his were the best!

At home my fish exposure was tuna.  Again, very fishy and usually served with mayo (yeah, I just gagged a little writing that).  So, needless to say, my fish experiences weren’t broad. That is until I went to England for the first time.  Pub style fish and chips (drooling).  Best thing ever, if you over look the mayo they try to serve you to dip your “chips” in!  I was fortunate to find a pub style fish batter in Wegman’s UK section that we love.  This however, is a consume on a very rare occasion kind of thing.

Over the years I have been introduced to many other types of fish but my favorites are tilapia and halibut.  Not an overwhelming fish taste and you can do pretty much anything with them.  I’ve already shown you how I bake the fish for fish nachos but this is how I bake it for fish tacos and when we eat it without making it into some form of a Mexican dish.  We prefer it breaded but breaded doesn’t have to mean fried or unhealthy!


With the help of my handy dandy divided bowl I whisk one side with some egg beaters and some water.  In the other side, I combine a mixture of toasted breadcrumbs, garlic powder, paprika, some parsley, lemon zest and a pinch of salt and pepper.  You dip the fish into the egg wash and let the excess drip off.  Then add the fish to the breadcrumbs and push the breading into the fish a bit.


Place the fish on a baking sheet covered with foil and sprayed with cooking spray.  Bake at 425* for about 15 minutes! So easy!  We used our fish to make tacos that night!



Serving Size: 1 Fillet

Baked Tilapia

10 minPrep Time:

15 minCook Time:

25 minTotal Time:

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  • 2/3 cup panko bread crumbs
  • 1 tablespoon grated lemon zest
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 2 teaspoons dried parsley
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 4-5 tilapia fillets
  • Egg Wash
  • 1/4 cup egg beaters or 1 egg
  • 1/4 water


  1. Spread bread crumbs on a rimmed baking sheet and place into the oven.
  2. Preheat the oven to 425°F, toasting bread crumbs while the oven preheats, about 5-6 minutes.
  3. Remove the baking sheet when bread crumbs are lightly golden, stirring once (watch carefully so crumbs don't burn).
  4. Whisk egg wash ingredients in a flat bowl or deep plate.
  5. Combine toasted breadcrumbs, lemon zest, garlic, paprika, parsley and salt and pepper in another flat bowl or deep plate.
  6. Pat fillets dry with paper towels.
  7. Dip fillets one at a time into the egg wash. Let excess drip free.
  8. Coat both sides of fillets by pressing into crumb mixture in the bowl and then place them onto a foil and greased baking sheet.
  9. Press remaining crumbs on top of fillets.
  10. Bake until fish is opaque and flakes easily, about 15 minutes.


Per Serving: approx. 220 calories



Baked Tilapia Nachos with Strawberry Mango Salsa


The spicy flavor of fish tacos, in nacho form!

I have been completely stressed out lately.  I am not even sure why.  Maybe all the rain is finally driving us all insane.  I desperately needed to get out of the house and away for a bit.  So when my best friend text and asked to go to dinner, I jumped on the chance!  After much debate, we finally decided to go to The Bonefish Grill.  I was so excited!  I hadn’t been there in forever and I love their food!  I knew I was making fish tacos for dinner the next day but I am in love with Bonefish’s Blackened Fish Tacos, so, I ordered them anyway.  Man, are they good!  Even the husband was appreciative when I brought home the leftovers.

It’s no secret that my family is in love with Mexican/southwestern food.  I believe my kids could eat it at every meal.  No joke!  They especially love tacos and nachos.  I had gotten a big package of frozen tilapia at Wegman’s the week before so I took three packets out to thaw.  Unfortunately, I was no longer feeling the urge for tacos but I had already told the family that’s what we were having.  I didn’t want a mutiny on my hands so I figured I better get started with making the corn tortilla’s into curved taco shells.  As I was pulling out the tortillas, I noticed a bag of organic blue corn chips (our favorite for nachos, they are sturdy) and the idea struck me!  Fish nachos instead of tacos!  Brilliant!

I prepared the fish with homemade taco seasoning (with just a bit more cayenne) and broiled them on high for about 3 minutes on each side.


I then placed half a bag or so (sorry I didn’t measure) of corn chips on a baking sheet and threw a combination of Monterrey Jack and white cheddar cheese over the top of the chips and broiled those till the cheesy was melted and bubbly.  Once those were done, I crumbled the tilapia and added it to the top.  I usually like spinach or shredded lettuce on my nachos but when I opened the crisper to get the spinach, I saw a bag of broccoli slaw and figured, why not?!?  It was originally going on my fish tacos anyway.  Once I added a small amount of the slaw, I diced an avocado and threw that over the top too.  We topped it all off with some fresh strawberry mango salsa that I had made earlier that day trying to copycat the mango salsa from the Bonefish Grill.


I’m not going to lie.  These may be a new favorite.  The spicy fish, mixed with the salty crunchiness of the blue corn chips and the sweet salsa, was perfect.  All it needed was a refreshing margarita to go with it!  Since my 21 Day Fix diet doesn’t included margarita’s, I had to watch the husband enjoy his from afar.  Sigh…

Just look at how pretty these are!

Yield: 6-8 servings

Baked Tilapia Nachos with Strawberry Mango Salsa

15 minPrep Time:

10 minCook Time:

25 minTotal Time:

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  • 3 tilapia filets
  • 2 teaspoons homemade taco seasoning
  • 6 ounces (about 4 big handfuls) of organic blue corn chips
  • 4 ounces shredded cheese of your choice, I used white cheddar and Monterrey Jack
  • 1 handful of Cole Slaw or Broccoli slaw
  • 1 avocado, diced
  • Strawberry Mango Salsa


  1. Preheat your broiler.
  2. Spray an aluminum lined baking sheet with cooking spray.
  3. Add tilapia and season with taco seasoning.
  4. Broil 3 minutes on each side, turning once, or until the fish flakes easily with a fork.
  5. Remove from heat and transfer the fish to a separate plate to cool.
  6. Use a fork to flake the fish into bite-sized pieces.
  7. Spread the chips out evenly on a large baking sheet. Sprinkle evenly with the cheese.
  8. Place the sheet in the oven under the broiler until the cheese is melted, about 1-2 minutes.
  9. Remove, then top the chips evenly with the tilapia, avocado, slaw and strawberry mango salsa.

Dijon Mustard Tuna Salad with Garlic, Egg and Banana Peppers



Tangy Dijon Tuna Salad

This recipe took me forever to come up with.  TONS of trial and error.  I am not a fan of mayonnaise so tuna salad has never been an option for me.  Okay, it’s an option, let’s just say…not a viable one.  Many in my family would like to disown me for this, “flaw.” They all live in the deep south where mayo is considered a vegetable.  But, my dislike for mayo, runs deep.  Whatcha gonna do.

I had to make 3 lbs of macaroni salad for our church’s chicken BBQ recently.  Everyone had to follow the same recipe.  1  1/2 quarts of mayo people!  I gagged through the entire process.  Of course, my husband thought it was the best macaroni salad he has ever had.

Any who, back to the tuna.  I tried using Greek yogurt, avocado, sour cream and combinations of each mixing in different things such as garlic, onions, hard boiled eggs, dill, cucumbers, celery and pickle relish.  Each were better than mayo but wasn’t quite what I was looking for.  Not something that I would say were great and I would make again.  Then I decided to try Dijon mustard (I used Jack Daniels brand).  I LOVE mustard!  Why I never thought to use it before, is beyond me.  My husband says it’s because the combination of tuna and mustard is repulsive.  In his defense, his distaste for mustard rivals my distaste of mayo. Oh well, more for me!

It was good with just the tuna and mustard.  The zip i was looking for was there but it still needed something.  Garlic helped but it still needed more.  I had a hard boiled egg that needed to be used, so I chopped that and threw it in.  Not bad but it needed more zip.  Then I saw them.  Banana peppers!! I quickly chopped a few and stirred them in.

Eureka!!  I had found it! It had the tangy zest I was looking for and it is a recipe I will definitely be making again!

Dijon Mustard Tuna Salad with Garlic, Egg and Banana Peppers                                                                                                                      Makes 1 serving


  • 1  3 oz can or pouch of albacore tuna in water
  • 1 hard boiled egg, roughly chopped
  • 1/4 teaspoon minced garlic
  • 1 Tablespoon Dijon Mustard (or to taste)
  • Banana peppers, chopped (to taste)



  1. Mix all ingredients in a small bowl and chill in the refrigerator for at least an hour before serving.


Tips:  Get creative!  Serve the tuna salad in a hollowed tomato or pepper, over a tossed salad or with some baked pita chips!