> ## Content Index
> Fetch the complete content index at: https://www.foodconsumer.org/llms.txt
> Use this file to discover other available public pages before exploring further.

# Healthy recipes: Cilantro or parsley for garnish
- URL: https://www.foodconsumer.org/cilantro_or_parsley_for_garnish_0124120640/
- Published: 2012-01-24T19:39:00.000Z
- Updated: 2026-09-22T16:12:18.000Z
- Description: A rub of cumin, paprika, coriander and a pinch of cayenne bakes onto tilapia in 12 to 15 minutes. Each of four servings has 110 calories, 2 g fat and 23 g protein; the piece suggests eating fish once or twice a week over a bed of greens.
- Author: Food Consumer
- Tags: Healthy Recipes from AICR, Recipes & Dining, #vivvo-import

January 24, 2012

Fish For Good Health

Tilapia is a healthy and affordable choice for your dinner table. Not only is it low in fat and calories, this fish is also a good source of protein, vitamin B12 and selenium. The aromatic spice rub imparts a rich flavor on the usually mild-tasting seafood and a pinch of cayenne gives it a little heat. The quick baking method keeps calories lower than frying and the whole process takes less than 30 minutes. For optimum health, serve fish once or twice a week over a bed of greens like spinach or collards. 

Moroccan Baked Tilapia

Canola oil cooking spray

2 tsp. ground cumin

2 tsp. sweet Spanish paprika

1 tsp. ground coriander

1/2 tsp. salt

1/2 tsp. ground black pepper

Pinch of cayenne pepper

1 lb. (about 4 pieces) tilapia

Cilantro or parsley for garnish

Preheat oven to 400 degrees F. Coat baking sheet with cooking spray and set aside.

In small bowl, whisk together cumin, paprika, coriander, salt, black pepper and cayenne until combined. Pat pieces of fish dry with paper towels. Coat fish on both sides with cooking spray, and place on the baking sheet. Sprinkle each filet liberally on both sides with spice mixture, using about one-quarter for each piece of fish.

Bake fish 12 to 15 minutes without turning, or until opaque white in center at thickest point and flakes easily. Serve immediately.

Makes 4 servings.

Per serving: 110 calories, 2 g total fat (1 g saturated fat), 0 g carbohydrate, 23 g protein, 0 g dietary fiber, 350 mg sodium.