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Tilapia Bagel Melt Recipe - Healthy Cooking Demo

Nutrition Facts

Yield: 1 serving
    • Calories: 338
    • Fat: 6g
    • Saturated Fat: 3g
    • Cholesterol: 66mg
    • Sodium: 415mg
    • Carbohydrates: 33g
    • Fiber: 5g
    • Protein: 38g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Tilapia Bagel Melt Recipe

Heart Healthy Recipe Diabetes Recipe
Here's a tasty twist on the tuna melt--light and flaky tilapia topped with healthy asparagus and Swiss cheese on a toasted bagel. This quick sandwich recipe makes a perfect meal any time of the day.

Ingredients

    • 1 tilapia fillet (4 oz)
    • 1/8 tsp garlic pepper seasoning
    • 3 asparagus spears, steamed
    • 1 slice reduced-fat Swiss cheese (1 oz)
    • 1 whole wheat or multigrain bagel, sliced
    • 1/2 Tbsp reduced-calorie trans fat free margarine

Preparation

    • Preheat oven to 350°.
    • Lightly coat a baking pan with nonstick cooking spray. Place tilapia on pan and lightly coat tilapia with nonstick cooking spray. Sprinkle with garlic pepper seasoning. Bake for 10 minutes, turning halfway through cooking time. Top tilapia with asparagus and cheese. Return to oven and bake for 1 to 2 minutes more, or until cheese is melted. Remove from oven.
    • Toast bagel. Spread bottom half of bagel with margarine. Transfer tilapia to bottom half of bagel and top with upper bagel half.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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