Recipe Sifter

  • Start Here
    • Course
    • Main Ingredient
    • Cuisine
    • Preparation
    • Occasion
    • Diet
    • Nutrition

Select () or exclude () categories to narrow your recipe search.


As you select categories, the number of matching recipes will update.

Make some selections to begin narrowing your results.
  • Calories
  • Amount per serving
    1. Total Fat
    2. Saturated Fat
    3. Polyunsat. Fat
    4. Monounsat. Fat
    5. Trans Fat
  • Cholesterol
  • Sodium
  • Potassium
  • Total Carbohydrates
    1. Dietary Fiber
    2. Sugars
  • Protein
  • Vitamin A
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Calcium
  • Iron
  • Vitamin E
  • Magnesium
  • Alcohol
  • Caffeine
  • Find exactly what you're looking for with the web's most powerful recipe filtering tool.

    You are in: Home / Recipes / Smooch's Light Tilapia Recipe
    Lost? Site Map

    Smooch's Light Tilapia

    Smooch's Light Tilapia. Photo by Bergy

    1/5 Photos of Smooch's Light Tilapia

    more photos

    Total Time:

    Prep Time:

    Cook Time:

    12 mins

    2 mins

    10 mins

    SmoochTheCook's Note:

    Ahhhh, I just had to put my zaar name on this one. I finally came up wtih one heck of a recipe, in my opinion and wanted to share it. One night, I was tired of measuring stuff out and trying to find a new way to cook my fish, so I combined some of my favorite flavors and came up with this. I'm thinking I may add a bit of ground red pepper to it too for a bit of a bite. Added: thanks for the great reviews!!! A note, I haven't used the dry garlic lately, as I'm really enjoying the freshly minced. I did try elephant garlic, because I got a ton of it free from a local farmer and it turned out much milder, but I liked it better with regular ol' garlic!

    • Save to Recipe Box

    • Add to Grocery List

    • Print

    • Email

    My Private Note



    Units: US | Metric

    • 4 ounces tilapia fillets
    • 1/2 teaspoon garlic, minced (the dry, minced garlic is what I have been using when in a hurry)
    • 1 teaspoon oregano
    • 1/2 teaspoon basil
    • 1 teaspoon parmesan cheese (I use veggie parm)
    • 1 dash sea salt
    • cooking spray


    1. 1
      Preheat oven to 400. Rinse tilapia and pat dry.
    2. 2
      Spray a casserole dish with Pam spray and set fish in it.
    3. 3
      Sprinkle seasonings over fish in the order they are listed.
    4. 4
      Place in oven. Cook for 8 minutes or until fish flakes easily with a fork. I put it on broil the last TINY bit to get the cheese a little browned, but it's good without doing this too.

    Browse Our Top Tilapia Recipes

    Ratings & Reviews:

    • on May 02, 2010


      My family and I thought the seasonings were way too overpowering for the fish. I followed the recipe exactly as written.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on December 27, 2010


      Nice change from our regular Tilapia menus. Felt that it was enough flavor and was ready in a snap!! Did use a little lemon juice as noted in previous review , but followed the postd recipe other than that. Thanks for the post

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on February 08, 2011


      Yum! I didn't have parm cheese, so I left it off and otherwise followed the recipe

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (11)


    Nutritional Facts for Smooch's Light Tilapia

    Serving Size: 1 (116 g)

    Servings Per Recipe: 1

    Amount Per Serving
    % Daily Value
    Calories 119.1
    Calories from Fat 21
    Total Fat 2.4 g
    Saturated Fat 0.9 g
    Cholesterol 58.1 mg
    Sodium 239.8 mg
    Total Carbohydrate 0.7 g
    Dietary Fiber 0.1 g
    Sugars 0.0 g
    Protein 23.5 g

    Ideas from


    Over 475,000 Recipes Network of Sites