Baked Tilapia Sandwiches


While in Maui for my honeymoon I had a wonderful mahi mahi sandwich. When I got home, I used the resources I had (good mahi mahi isn't available in Oklahoma) to create a similar dish. I created this wonderful fish sandwich using tilapia, enjoy!

Prep Time:
10 mins
Cook Time:
15 mins
Total Time:
25 mins
4 sandwiches


  • 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


  1. Preheat the oven to 400 degrees F (200 degrees C).

  2. 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.

  3. Bake in the preheated oven until fish flakes easily with a fork, about 15 minutes.

  4. 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.

  5. Place fish on rolls and top with onion, tomato, and caper mixture.

Cook's Note:

You can use wheat tortillas instead of bread, if you like.

Nutrition Facts (per serving)

602 Calories
15g Fat
77g Carbs
36g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 602
% Daily Value *
Total Fat 15g 19%
Saturated Fat 3g 15%
Cholesterol 41mg 14%
Sodium 1193mg 52%
Total Carbohydrate 77g 28%
Dietary Fiber 6g 20%
Total Sugars 10g
Protein 36g
Vitamin C 13mg 66%
Calcium 271mg 21%
Iron 7mg 39%
Potassium 857mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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