Oven-Baked Tilapia Subs
Oven-Baked Tilapia Subs feature tender, flaky fish kissed with Cajun spice, tucked into soft rolls for a satisfying bite. A warm tumble of sweet sautéed onions, briny capers, and juicy tomatoes adds brightness and texture, making this a great pick for a quick weeknight dinner or a casual weekend lunch.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyEasy
- 1
Preheat the oven to 400 degrees F (200 degrees C).
- 2
Lightly brush the tilapia with 1 tablespoon olive oil, then sprinkle with Cajun seasoning. Season both sides with salt and pepper, and place the fillets on a baking sheet.
- 3
Bake in the preheated oven until the fish flakes easily with a fork, about 15 minutes.
- 4
While the fish cooks, heat the remaining olive oil in a pan over medium-high heat. Add the onions and sauté until tender, 5 to 7 minutes. Season with salt and pepper. Add the tomatoes and capers; cook until heated through, 3 to 5 minutes.
- 5
Place the fish on the rolls and top with the onion, tomato, and caper mixture.
- Calories 343.0 kcal Moderate
- Protein 13.53 g Good Source
- Carbs 54.83 g Moderate
- Total Fat 8.81 g Moderate
- Saturated Fat 1.07 g Moderate
- Trans Fat 0.0 g Low Source
- Cholesterol 11.34 mg Low Source
- Sodium 876.2 mg High
- Fiber 4.75 g Moderate
- Sugar 7.12 g Moderate
- Added Sugar 0.0 g Low Source
- Calcium 83.61 mg Low Source
- Iron 2.93 mg Moderate
- Potassium 389.73 mg Low Source
- Vitamin A 69.24 mcg_rae Low Source
- Vitamin C 6.98 mg Low Source
- Vitamin D 1.27 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Oven Baked Tilapia Subs is a Cajun and Creole dinner recipe made with 8 ingredients. It takes about 25 mins, serves 4, and is rated easy. Key ingredients include Cajun Seasoning, Capers, Diced Tomatoes, and Olive Oil. Each serving provides about 343.0 kcal, and is a good source of protein.
Recipe Questions
- What is Oven-Baked Tilapia Subs?
- It is a Cajun and Creole recipe made with 8 ingredients, usually served for dinner or lunch.
- What is Oven-Baked Tilapia Subs made of?
- The main ingredients are Cajun Seasoning, Capers, Diced Tomatoes, Olive Oil, Salt & Pepper. The full list of 8 is above.
- What goes well with Oven-Baked Tilapia Subs?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Oven-Baked Tilapia Subs?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 343.0 kcal. The full nutrition breakdown is above.
- Is Oven-Baked Tilapia Subs easy to make?
- This recipe is rated easy, with 8 ingredients and 5 steps.
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