Southwestern Tilapia - KNEP - Kentucky Nutrition Education Program


Southwestern Tilapia

Receta en Español
Servings:4Serving Size:1 filletRecipe Cost:$5.26 Cost per Serving:$1.32


  • 2 tablespoons olive oil
  • 1 tablespoon brown sugar, packed
  • 2 teaspoons chili powder
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt
  • 4 tilapia fillets (12 to 16 ounces)
  • lemon wedges


  1. Preheat a skillet on medium heat; add oil and allow to heat.
  2. In a small bowl, mix brown sugar, chili powder, lemon zest, onion powder and salt.
  3. Rub seasoning mixture on both sides of tilapia fillets.
  4. Place tilapia in hot oil.
  5. Cook on each side about 4 minutes (depending on thickness), turning once.
  6. Remove from heat and serve with a lemon wedge squeezed on top.

Make it a Meal

Pair this fish dish with brown rice, pineapple salsa, steamed broccoli and milk for a complete meal!

Source: Brooke Jenkins-Howard, Nutrition Education Program Curriculum Coordinator University of Kentucky Cooperative Extension Service

190 calories; 9g total fat; 1.5g saturated fat; 0g trans fat; 55mg cholesterol; 240mg sodium; 4g total carbohydrate; 1g fiber; 3g sugar; 3g added sugar; 23g protein; 20% Daily Value vitamin d; 2% Daily Value calcium; 6% Daily Value iron; 8% Daily Value potassium.