Baked Cajun Tilapia
2026-03-16
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Nutrition per Serving
* Nutritional values are estimates
Ingredients
- 2 to 3 tilapia fillets
- 1/2 cup panko breadcrumbs (use gluten-free panko for low-FODMAP / GF)
- 2 tbsp garlic-infused olive oil
- Cajun Seasoning Blend
- 1 tbsp paprika
- 1 tsp cayenne
- 1/2 tsp dried thyme
- 1/4 tsp salt
- Side options (choose one or two)
- 1 1/2 cups sweet corn (3/4 cup per serving — low-FODMAP limit)
- 1 cup sweet potato (1/2 cup per serving)
- 1 cup roasted Brussels sprouts — limit to 4 sprouts per serving; avoid if sensitive
- 2 cups quinoa, cooked
- 2 cups black rice, cooked (1 cup per serving)
Instructions
- 1Preheat oven to 400°F and line a baking sheet with parchment paper.
- 2Arrange the tilapia fillets on the prepared baking sheet.
- 3Lightly brush or drizzle the fillets with garlic-infused olive oil.
- 4In a small bowl, mix the panko breadcrumbs with the remaining 2 tbsp olive oil until combined, then mix in the Cajun seasoning blend.
- 5Spread the seasoned panko mixture evenly over the top of each fillet.
- 6Prepare your chosen side(s) per package directions while the fish bakes.
- 7Bake for 15 to 20 minutes, or until the fish is cooked through and flakes easily with a fork.
Recipe adapted from: Southernfood.about.com — modified for GI issues
Simple Weeknight Fish
This recipe delivers crispy, well-seasoned fish with very little effort. The panko crust gives it a satisfying crunch without frying, and the homemade Cajun blend lets you control exactly what's in it — no hidden garlic or onion powder from a pre-mixed packet.
Why Garlic-Infused Oil
Traditional Cajun seasoning often relies on fresh garlic and onion, both of which are high FODMAP. Using garlic-infused olive oil gives you the flavor without the fructans. Make sure you're using a properly infused oil where the garlic solids have been removed — the FODMAPs stay in the solids, not the oil.
Make Your Own Cajun Blend
The homemade seasoning here is key. Most store-bought Cajun blends contain onion powder, garlic powder, or both. This simple four-ingredient blend — paprika, cayenne, thyme, and salt — is fully low-FODMAP and easy to scale up and keep in a jar.
Choosing Your Sides
The recipe offers several side options depending on what you're in the mood for. Quinoa and black rice are the most neutral choices. Sweet corn and sweet potato work well within their FODMAP serving sizes. Brussels sprouts are listed as optional — they're fine in small amounts (4 sprouts or fewer per person) but are a known sensitivity trigger for some, so use your judgment.
FODMAP Notes
- Panko: Regular panko contains wheat and is moderate FODMAP. Swap for certified gluten-free panko to keep this fully low-FODMAP.
- Cajun blend: Homemade only — pre-mixed blends almost always contain onion or garlic powder.
- Sweet corn: Safe at 3/4 cup per serving. The recipe uses 1 1/2 cups total for 2 people — do not exceed this.
- Brussels sprouts: Keep to 4 sprouts per serving. Skip entirely if you know you're sensitive to them.
- Sweet potato: Safe at 1/2 cup per serving.
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