Fish

Cajun Baked Tilapia takes several minutes to prepare.

Cajun Baked Tilapia takes several minutes to cook.

Cajun Baked Tilapia makes 4 servings.

The ingredients for Cajun Baked Tilapia are:

4 (6-ounce) tilapia fillets
Vegetable cooking spray
1 tablespoon salt-free Cajun seasoning, divided
1 cup whole or 2% milk
11/2 tablespoons cornstarch
2 tablespoons ketchup
1 teaspoon minced garlic
Salt and pepper, to taste

Here is how you make Cajun Baked Tilapia:

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 degrees F for 10 to 12 minutes or until fish flakes easily with the tip of a knife. 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. Serving Size: 4Number of Servings: 4Recipe submitted by SparkPeople user SAMVICARS.

The nutritional information for Cajun Baked Tilapia is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 229.8

• Total Fat: 5.6 g
• Cholesterol: 73.4 mg
• Sodium: 155.2 mg
• Total Carbs: 9.5 g
• Dietary Fiber: 0.2 g
• Protein: 36.5 g