Baked Tilapia Iowa Cajun Style

Experience a flavorful fusion of zest and spice with Baked Tilapia Iowa Cajun Style—a quick and easy dinner idea that's perfect for busy weeknights. This recipe features tender tilapia fillets brushed with olive oil and seasoned with a bold Cajun spice blend, garlic powder, and smoky paprika. A squeeze of fresh lemon juice adds a bright citrus twist, while an optional dab of butter elevates the richness. Oven-baked to perfection in just 15 minutes, this healthy and protein-packed meal is light yet satisfyingly delicious. Garnished with fresh parsley and served with extra lemon wedges, it pairs wonderfully with steamed vegetables, rice, or a crisp side salad. Perfect for seafood lovers seeking a quick, Cajun-inspired dish!

Nutriscore Rating: 53/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 2 tablespoons Olive oil
• 2 tablespoons Cajun seasoning
• 1 teaspoon Garlic powder
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 whole Lemon
• 2 tablespoons Fresh parsley
• 2 tablespoons Butter (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.

Step 2

Pat the tilapia fillets dry with paper towels and place them on the baking sheet in a single layer.

Step 3

Drizzle the olive oil evenly over the fillets.

Step 4

In a small bowl, combine Cajun seasoning, garlic powder, smoked paprika, salt, and black pepper. Mix well.

Step 5

Sprinkle the seasoning blend evenly over both sides of the tilapia fillets, pressing gently to help the spices adhere.

Step 6

Optional: Dot each fillet with a small piece of butter for extra richness.

Step 7

Slice the lemon in half. Squeeze half of the lemon over the fillets for a fresh citrus kick. Reserve the other half for serving.

Step 8

Bake the tilapia in the preheated oven for 12–15 minutes, or until the fish is opaque and flakes easily with a fork.

Step 9

While the fish is baking, chop the fresh parsley finely.

Step 10

Remove the tilapia from the oven and sprinkle the chopped parsley over the cooked fillets. Serve with lemon wedges on the side for additional flavor.

Nutrition Facts

Serving size	489.5 grams (489.5g)

Amount per serving	% Daily Value*
Calories	1027

Total Fat 62.30g	80%
Saturated Fat 23.00g	115%
Polyunsaturated Fat 2.70g
Cholesterol 290mg	97%
Sodium 5385mg	234%
Total Carbohydrate 11.10g	4%
Dietary Fiber 4.80g	17%
Total Sugars 0.40g
Protein 105.40g	211%

Vitamin D 14IU	70%
Calcium 76mg	6%
Iron 4mg	21%
Potassium 1681mg	36%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.6%

Protein: 41.1%

Carbs: 4.3%