How to Make Baked Tilapia Sandwiches - A Step-by-Step Guide

Tilapia is a versatile and mild-flavored fish that is perfect for incorporating into a wide variety of dishes. One popular way to enjoy tilapia is as the main ingredient in a delicious and satisfying sandwich. Baked tilapia sandwiches are a great option for a quick and easy weeknight meal, or a tasty option for a weekend lunch.

The key to making a great baked tilapia sandwich is to start with fresh and flavorful ingredients. From the flaky and tender tilapia to the crispy vegetables a...

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Ingredients

  • 4 (4 ounce) tilapia fillets
  • 2 tablespoons olive oil, divided, or as needed
  • ½ teaspoon Cajun seasoning, or to taste
  • 1 pinch salt and ground black pepper to taste
  • 2 medium onions, thinly sliced
  • 1 (14.5 ounce) can diced tomatoes, drained
  • 2 tablespoons capers
  • 4 submarine sandwich rolls, split

Information

  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Servings: 4
  • Yield: 4 sandwiches

  • Preheat the oven to 400 degrees F (200 degrees C).
  • Brush tilapia lightly with 1 tablespoon olive oil and then sprinkle with Cajun seasoning. Season both sides with salt and pepper and place on a baking sheet.
  • Bake in the preheated oven until fish flakes easily with a fork, about 15 minutes.
  • While fish is cooking, heat remaining olive oil in a pan over medium-high heat. Add onions and saute until tender, 5 to 7 minutes. Season with salt and pepper. Add tomatoes and capers; cook until heated through, 3 to 5 minutes.
  • Place fish on rolls and top with onion, tomato, and caper mixture.
  • Nutrition

    602 cal.

    • Total Fat: 15g
    • Saturated Fat: 3g
    • Cholesterol: 41mg
    • Sodium: 1193mg
    • Total Carbohydrate: 77g
    • Dietary Fiber: 6g
    • Total Sugars: 10g
    • Protein: 36g
    • Vitamin C: 13mg
    • Calcium: 271mg
    • Iron: 7mg
    • Potassium: 857mg