Lemon Pepper Tilapia

Steph Wagner

November 21, 2014

Lemon Pepper Tilapia

 

Lemon Pepper Tilapia | Gastric Sleeve Recipes | FoodCoach.Me

Need a healthy but simple go-to recipe?

I don’t often use fish in my kitchen. There’s no particular reason…I just end up going for chicken/turkey, beef and pork. But every now and again, a simple shrimp/tilapia/salmon recipe is just what sounds good.

Many postop bariatric surgery patients love fish, because it’s soft, flakey and goes down easily. While I have no problem with having lots of fish in your diet, be sure you aren’t avoiding more dense meats (chicken, beef, pork) because they cause you pain…that would be a good indicator that your bites are too big. 

Fish is wonderful in a Gastric Sleeve, Gastric Bypass or Gastric Lapband® diet…although be sure to incorporate lots of different protein sources for variety and because fish won’t stay with you as long as other more dense meats.

Enjoy this very simple tilapia recipe! I know it will be a “go-to” in my kitchen!

Lemon Pepper Tilapia | Gastric Sleeve Recipes | FoodCoach.Me

Lemon Pepper Tilapia

Course: Main Dish
Cuisine: American, Oven Baked
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 147kcal
Author: Steph Wagner
For some programs this recipe will be allowed in the soft food phase. Refer to your dietitian's guidelines.
Pin Recipe Print Recipe

Ingredients

  • 4 (6 oz) tilapia fillets
  • 1 1/2 tsp lemon pepper
  • 1/2 tsp paprika
  • 1 tsp granulated garlic (or fresh minced)
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 1 lime, juiced

Instructions

  • Preheat oven to 400F.
  • Combine the dry spices in a small bowl. Add olive oil and mix into a paste (it won't look like much, but it doesn't take much either!)
  • Place tilapia on baking sheet and drizzle with lime juice.
  • Evenly divide the seasoning "paste" on each tilapia (put a dollop on each fillet, then go back with hands or back of a spoon to spread).
  • Bake for 8 minutes or until fish flakes with a fork. Serve with steamed vegetables.

Nutrition

Serving: 4oz | Calories: 147kcal | Carbohydrates: 2g | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 147mg | Potassium: 45mg | Fiber: 1g | Sugar: 1g | Vitamin A: 136IU | Vitamin C: 5mg | Calcium: 10mg | Iron: 1mg
Nutrition Facts
Lemon Pepper Tilapia
Amount Per Serving (4 oz)
Calories 147 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 147mg6%
Potassium 45mg1%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 21g42%
Vitamin A 136IU3%
Vitamin C 5mg6%
Calcium 10mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

One thought on “Lemon Pepper Tilapia”

Leave a Reply

Your email address will not be published.

Recipe Rating