Use 2 tsp olive oil (healthy fat) to drizzle over them, let that marinate with some spices (1 or 2 condiments) over them. Then bake 375 for 25-30 min. I *love* Tilapia this way. It comes out brown, grilled, and sizzling from the olive oil. You can also add capers (1 condiment) and make them have some extra flavor..

There's a Medifast recipe for using light ranch dressing as a marinade ahead of time too, I tried it but didn't like it as much as the olive oil..

Chipotle Mrs. Dash or homemade taco seasonings are both really good on Tilapia, halibut, sole or mahi mahi. I drizzle with olive oil and sometimes a spray or two of ICBINB. Then bake at 350 for 10-12 minutes. Tilapia cooked like this is also good as a lettuce wrapped "taco"..

What about coating the top with a couple TBSP's of lite ranch dressing and baking it that way? It'll be a ranch-y delight..

Ranch makes everything right..

I tried baking cod filets brushed with 1 tsp butter and sprinkled with garlic/herb Mrs Dash and pan frying it in a nonstick pan, but it was pretty boring..

My current favorite seasoning is Montreal Chicken seasoning from McCormick ("Grillers" I think) It is good on chicken and fish. I also like a bit of lemon juice. I frequently pair it with wilted spinach as my green..

Foil packet misted with olive oil. Salt and pepper. Thin slices of lemon. Bake. Yum..

Ditto on the foil packet (yay for no clean-up!), but I top it with a T of salsa or with Rotel. AMAZING. This way I save my HF for things like a salad dressing..

I bake with two teaspoons of light vinagrette..... it is so yummy!.

How long/what temp do you guys bake a foil packet? Maybe I can do that in my toaster oven. It bakes..

I don't do it so often, but when I do cook fish, I cook in foil packets - and cook them on a fry pan!.

I used to make it with soy sauce, sake and miso paste, layering grated daikon radish and mushrooms over it before sealing the packet, but miso isn't really on plan, so I can't really help with seasoning. For a more European flavor, I bet a little lemon juice, white wine and maybe some pepper could be nice! And olive oil/butter if you need a fat in there..

Just make sure to do the foil packet twice (make a packet, put it on another piece of foil seam down, and make a second packet). I would get the pan hot, add the foil packets and put on a cover, and cook for 5-7 minutes each side on medium flame..

The fish comes out really juicey and not dry at all..

When I do the packet thing, depending on the thickness, I do 400 degrees for 12 minutes for an inch thick fish. Thinner fish, I'd go 8-10 minutes. I use my Cuisinart toaster oven all the time for fish and chicken breasts..

LOVE LOVE the Asian flavored idea. Have not gone back to Miso while in maintenance, but I will now!.

I coat my tilapia with a bit of olive oil and sprinkle both sides with Old Bay Seasoning, then put it in my George Foreman grill. Juicy and delicious!.

I use this recipe to make cod or snapper (my family doesnt like tilapia and I have to buy enough fish to feed 6 (about 2 1/2 lbs.. so this recipe reflects that amount of fish)..

Lay fish in a glass baking dish, lightly sprinkle one side with Kosher salt and pepper.. LIGHTLY! I usually add garlic or italian seasoning to add more flavor. I am very careful with my sodium, which is why only 1 side is done. Slice lemons very thinly. lay over fish, at least 3 to a fish. Drizzle with olive oil.

(I have also taken the oil, salt, pepper, and other spice and put in ziploc, added fish to coat and then layed in baking dishes. Bake at 375 for 10-12 minutes or until fish is flaky. This amount gives me my 7 oz and the rest of the family still gets a healthy serving of fish..

I serve mine over a bed of fresh wilted spinach and some sauteed peppers..

Another option, works really well for cod - make foil packets. Do all the above, but put each serving into individual packets. Cook time is the same and the fish comes out juicy. Cod can dry out quickly..

Start with a light coating of olive oil with a healthy shake of Cajun blackened seasoning. Get your broiler as hot as possible, and put the top rack as close as you can to it. Place a cast iron skillet on the rack for 5-10 minutes until it is very hot. Lightly coat the skillet with olive oil, place the fish on it, and place back under the broiler..

Keep an eye on the fish, it will cook very quickly. Once it is white through (or almost through), and is browning on top, take it out of the oven immediately. Allow to sit in hot skillet until ready to serve to allow it to continue cooking..