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1 serving
Prep Time:
10 mins
Cook Time:
10 mins
Meal Type:
Main Dishes
Average FatSecret member ranking fatsecret members overall average rating

Baked Tilapia

Tilapia coated with light mayo and seasonings - a great way to enjoy fish.



  1. Rinse fish with cold water and sprinkle with a dash of seasoned salt.
  2. Combine mayonnaise, lemon pepper, small squirt of spicy mustard, and sprinkle of dill weed.
  3. Coat fish with dressing mixture.
  4. Bake at 425° F (220° C) for 8-10 minutes until fish flakes easily with a fork
1063 members have added this recipe to their cookbook.

Average Member Rating

for Fat Smash Diet (phase 2: foundation phase):

Average FatSecret member ranking


Can I Have These Foods

on Fat Smash Diet (phase 2: foundation phase):
Food Group Avg Member Opinion 
Finfish and Shellfish Products
Spices and Herbs
food groups ordered by calorie contribution to recipe.

It was very tasty, I have tried other recipes using mayonnaise on Tilapia,I really liked the taste of this one. I would highly recommed this one. I am not sure if this is good for the Detox Phase of the Fat smash Diet,because on the Detox Phase there is no meat. I think it would be excellent for phase II thur phase IV.
Wonderful recipe. I didn't have lemon pepper, so I used a squirt of lemon juice and some black pepper. Baked great!
21 Jan 08 by member: haun107
I tried this tonight and sorry to say prefer my old fashioned way of cooking the fish in olive oil on the stove b/c it gets more brown and crispy than in the oven. That is just my preference though to have things more browned and crispy.
23 Jan 08 by member: livelifefully
Ohhhhh yummmm this is soooooo good. So good in fact that I simply had to double up on the consonants and vowels to describe it! :) My family gobbled this up and begged for seconds. Food success!!!!
02 Apr 08 by member: Cornflakes
I don't even LIKE fish, but I know I have to eat it sometimes, so I tried this recipe last night and I actually kind of enjoyed it. My family loved it and I will definitely make this recipe again.
01 May 09 by member: Shutterbug
I REALLY liked this recipe! SUPER tasty! I'm going to make this one more often! thanks so much! I am going to add some garlic next time with it ans see how that goes! but seriously, YUM!
05 Jun 09 by member: yanawhite
This was pretty good, but I think I like the more classic garlic and lemon taste better. Not really worth the extra calories/fat from the mayo for me.
10 Jun 09 by member: carmelly
Using light mayo makes this a no-no on Atkins, I think. But with full-fat mayo, sounds yummy to me!
22 Oct 09 by member: akayeo
Didn't follow this one to a T but the mustard/mayo made the fish really moist.
11 Jan 10 by member: TwentyTen
need to try
09 Feb 10 by member: misunderstood
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* opinions expressed on this site are those of the FatSecret members and do not necessarily reflect the views of Fat Smash Diet

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Nutrition summary:

There are 165 calories in 1 serving of Baked Tilapia.
Calorie break-down: 39% fat, 6% carbs, 55% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 65
Calories 165
% Daily Values*
Total Fat 7.25g 11%
  Saturated Fat 1.491g 7%
  Polyunsaturated Fat 3.291g  
  Monounsaturated Fat 1.856g  
Cholesterol 62mg 21%
Sodium 331mg 14%
Potassium 393mg  
Total Carbohydrate 2.42g 1%
  Dietary Fiber 0.5g 2%
  Sugars 0.88g  
Protein 23.2g  
Vitamin A 18% Vitamin C 3%
Calcium 1% Iron 5%
of RDI*
(165 calories)
8% of RDI
Calorie Breakdown:
Carbohydrate (6%)
Fat (39%)
Protein (55%)
* Based on a RDI of 2000 calories

did you know?

44 other members have added this recipe to their cookbook for Fat Smash Diet, Phase 2: Foundation Phase.