Sweet & Spicy Tilapia - ONIE Project

Sweet & Spicy Tilapia

Posted by ONIE Project on 04/07/2016

Sweet & Spicy Tilapia recipe from ONIE

Sweet & Spicy Tilapia 

Spring has officially arrived. If you have already turned the page on your ONIE calendar, you know the Recipe of the Month isSimple fish recipes from ONIE Project Sweet & Spicy Baked Tilapia. This recipe is quick and easy to make. With the sweet and spicy flavor combo, you get a fresh, zesty dish. Moreover, it is 1 for 1 certified. By using garlic, cilantro, and pepper instead of added salt for flavor, this recipe contains only 95mgs of sodium. Round out the meal with non-fat yogurt to eat a balanced MyPlate meal. Watch our cooking video to see how easy it is to prepare!

Why Choose Tilapia?


Seafood can be expensive, but tilapia is a more affordable option. Frozen tilapia is available in the Oklahoma City area for about 20 cents per ounce, or $1.20 per person for this recipe.

Tasty and Versatile

Tilapia is a mildly flavored fish that is easy to cook. Because of its mild flavor, many people who don’t like fish enjoy it, as do kids. Moreover, the mild flavor means it goes well with many different sauces and spices. An added bonus is its firm texture, which makes it meaty. 

An Excellent Source of Protein

A 6-oz serving of tilapia contains 34.53 grams of protein, which is 69% of the recommended daily value based on a 2000 calorie diet.

Heart Healthy

The 2015 Dietary Guidelines recommend eating a variety of protein foods, including 8 ounces of seafood each week.  Seafood, such as tilapia, is a good source of heart healthy Omega 3s. A 6 oz serving of cooked tilapia, like in this recipe, contains just 1 gram of saturated fat, which also makes it heart healthy.

Not only is Tilapia great for your health, it can add a fresh new spin to the family dinner table!

From the ONIE Project Team

ONIE Project 




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