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
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Baked Tilapia Subs, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 8 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 39
- Heart Health
- 70
- Metabolic
- 35
- Digestive
- 37
- Inflammatory
- 39
- Performance
- 46
- General Wellness
- 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 17%
- Protein 13.53 g Good Source 27%
- Carbohydrate 54.83 g 20%
- Total Fat 8.81 g Moderate 11%
- Saturated Fat 1.07 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 11.34 mg Low Source 4%
- Sodium 953.29 mg High 41%
- Dietary Fiber 4.75 g Moderate 17%
- Total Sugars 7.12 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 83.61 mg Low Source 6%
- Iron 2.93 mg Moderate 16%
- Potassium 389.73 mg Low Source 8%
- Vitamin A 69.24 mcg Low Source 8%
- Vitamin C 6.98 mg Low Source 8%
- Vitamin D 0.87 mcg Low Source 4%
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.
- Is Oven-Baked Tilapia Subs healthy?
- Oven-Baked Tilapia Subs has an easyChef Pro health score of 46/100. Per serving, it provides 343.0 calories and 13.53 g of protein, or 27% of the Daily Value. Worth noting per serving: sodium at 953.29 mg (41% of the Daily Value) and saturated fat at 1.07 g (5% of the Daily Value). It contains Fish, Wheat, Gluten, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required