Eating My Way Through

Baked Tilapia with Garlic-Parm Mashed Potatoes May 18, 2010

Filed under: Dinner,Seafood/Fish,Veggies — Nikki Wegner @ 11:07 am
Tags: , ,

Growing up in Wisconsin it is impossible to not be obsessed with the Friday Night Fish Fry tradition! Deep fried, beer battered Cod with tartar sauce,  a side of fries and coleslaw and of course a micro-brew. Yum.

But the classic fish fry is definitely the antithesis of healthy! I was craving one after talking to my dad the other night. He was telling my about this great place my mom and him went to last week and it made me nostalgic. I decided to attempt to recreate the same type of meal at home, fish and potatoes, just a bit on the lighter-side.

I decided to go with Tilapia for the fish. Not only because it is a very healthy protein source, low in fat and sodium, but also because it is super easy to make!

All you do is spray a baking dish with some cooking spray, add in the fish, squeeze on some fresh lemon juice, add a few pats of butter  substitute (I use Brummel and Brown) and sprinkle with some garlic and salt (or just use garlic salt).

Tilapia Ready for Baking

Tilapia Ready for Baking

Simply set the oven to about 375°, place the baking dish in the oven and bake for 30 minutes.

Baked Tilapia with Lemon

Baked Tilapia with Lemon

As a side dish, instead of french fries, I whipped up some healthy mashed potatoes. Instead of using gobs of butter, which tastes great but way ups the calorie and fat count, I found a recipe that uses low-fat buttermilk to get that creamy texture.

While the fish is cooking, boil a large pot of water. Quarter about 2 1/2 lbs of red potatoes and add to the pot of boiling water, making sure the potatoes are covered with about 1 inch of water. Bring the pot back to a boil and then reduce the heat to a simmer. Let boil for about 30 minutes.

Potatoes Boiling

Potatoes Boiling

One the potatoes are fork tender, drain and return to the pot. Mash potatoes to desired consistency. Add in buttermilk, chives, garlic, parmesan and salt to taste. Just mix everything together and if you decide you want them a bit creamier, add a little more buttermilk.

Parm-Garlic Mashed Potatoes

Parm-Garlic Mashed Potatoes

Put everything on the plate, with a few slices of lemon for the fish if you like, and you have a healthier version of the traditional fish fry!

Tilapia and Mashed Potatoes

Tilapia and Mashed Potatoes

But obviously, who am I kidding, this is not the same as a traditional Wisco fish fry extravaganza, nothing can take the place of that, but this might hold of your craving for a bit!

Baked Tilapia with Lemon (own recipe)

1 lb Tilapia filets

Cooking spray

4 tbsps lemon juice, fresh

1 tbsp butters substitute (I use Brummel and Brown)

3 garlic cloves, minced

Salt to Taste


Pre-heat oven to 375°

Spray a baking dish with cooking spray

Rinse tilapia fillets with cold water and pat dry

Place in the baking dish

Squeeze on lemon juice

Add pats of butter, garlic and salt

Bake for 30 minutes, until fork tender

Yields 4 servings

Parm-Garlic Mashed Potatoes (adapted from Weight Watchers)

10 medium red potatoes (about 2 1/2 lbs), quartered

1/2 cup low-fat buttermilk

2 garlic cloves, minced

1/4 cup chives, chopped

3 tbsps parmesan, shredded

Salt to taste


Boil a large pot of water

Add quartered potatoes, making sure they are covered with 1 inch of water

Bring water back to a boil, reduce heat and simmer for about 30 minutes until potatoes are fork tender

Drain potatoes and return to the pot

Mash potatoes

Add in buttermilk, garlic, chives and parmesan and stir

Add additional buttermilk if you want the potatoes a bit creamier

Yields 8 servings (about 2/3 cup per serving)


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