Are you looking for a healthy and delicious seafood recipe to add to your meal plan? Look no further than our Cajun Crusted Tilapia! This 5 oz fillet (140 g) packs in 210 calories and is a great source of protein.

Not only is this dish low in calories, but it is also jam-packed with a variety of nutrients that are essential for maintaining a healthy body. It's an excellent source of omega-3 fatty acids, vitamin B12, and vitamin D.

In this article, we'll take a closer look at the ingredients and nutritional benefits of Cajun Crusted Tilapia, as well as explore some tips on how to cook it to perfection.

What is Cajun Crusted Tilapia?

Cajun Crusted Tilapia is a flavorful and healthy seafood recipe that is perfect for those who are looking for a low-calorie, high-protein meal option. This dish features a tender and flaky tilapia fillet that is coated in a spicy and aromatic blend of Cajun seasonings and breadcrumbs. The result is a dish that packs a flavorful punch and is bursting with nutrients that your body needs to function at its best. Whether you're a seafood lover or just looking to incorporate more nutritious foods into your diet, Cajun Crusted Tilapia is a great choice.

How Many Calories and Serving Size?

A 5 oz fillet (140 g) of Cajun Crusted Tilapia contains approximately 210 calories. This serving size is perfect for those who are watching their calorie intake and looking for a delicious yet healthy meal option.

What are the Ingredients for the Crust?

To make the crust for Cajun Crusted Tilapia, you will need a blend of Cajun seasonings, breadcrumbs, and a little bit of olive oil to help everything stick together. Some popular Cajun seasonings include paprika, cumin, cayenne pepper, and garlic powder. Feel free to adjust the spice level to your liking, depending on how much heat you can handle.

How to Cook Cajun Crusted Tilapia?

Cooking Cajun Crusted Tilapia is quick and easy. Start by preheating your oven to 400 degrees Fahrenheit. Then, coat your tilapia fillets in the Cajun crust mixture and place them on a baking sheet coated with cooking spray. Bake the fillets for approximately 10-12 minutes or until the crust is golden brown and the fish is flaky and cooked through. Serve with your favorite sides, such as roasted vegetables or a side salad, for a complete and balanced meal.

What are the Health Benefits?

Cajun Crusted Tilapia is a great source of many essential nutrients that are important for maintaining optimal health. It's chock full of heart-healthy omega-3 fatty acids, which can help to reduce inflammation and lower your risk of heart disease and stroke. It's also a good source of vitamin B12, which is important for maintaining healthy nerve function, and vitamin D, which is essential for healthy bone development and immune system function.

Why is it a Good Source of Protein?

Cajun Crusted Tilapia is an excellent source of protein, which is essential for building and repairing muscle tissue, as well as for maintaining a strong immune system and healthy metabolism. In fact, a typical 5 oz fillet contains approximately 26 grams of protein! This makes it a great option for athletes and fitness enthusiasts who need to fuel their bodies with high-quality protein.

What are the Nutritional Values?

In addition to being a great source of protein, Cajun Crusted Tilapia is also loaded with many other important nutrients that can help to keep your body healthy and running smoothly. In a typical 5 oz fillet, you can expect to find around 10 grams of fat, 1 gram of saturated fat, 20 grams of carbohydrates, 1 gram of fiber, and 210 calories. It's also a great source of vitamins and minerals, including vitamin B12, vitamin D, and omega-3 fatty acids.

Is it Gluten-Free?

Unfortunately, Cajun Crusted Tilapia is not gluten-free. The breadcrumbs used in the crust contain wheat, which makes it off-limits for those who are gluten-sensitive or suffer from celiac disease. However, you could experiment with using gluten-free breadcrumbs or a gluten-free flour blend to make a crust that is safe for those who need to avoid gluten.

Serving Suggestions and Pairings

Cajun Crusted Tilapia is a versatile dish that pairs well with a variety of sides and toppings. Some popular options include roasted vegetables (like broccoli, squash, or carrots), a side salad, quinoa or rice, or a slice of crusty bread. You could also experiment with adding different herbs and spices to the crust to give it a unique flavor. For example, you could try adding some smoked paprika, dried thyme, or even a little bit of grated Parmesan cheese.

Where to Buy or Order?

Cajun Crusted Tilapia is a dish that you can easily prepare at home with a few simple ingredients. Tilapia fillets are widely available at most grocery stores or fish markets, and Cajun seasonings and breadcrumbs can be found in the spice aisle. If you're not in the mood for cooking, you could also check out your local seafood restaurant or order takeout from your favorite spot.