Baked Tilapia with Cheese Sauce

I come from the mindset of cheese makes almost everything better.  Don’t like broccoli? Put cheese on it!  Don’t like cauliflower?  Put cheese on it!  You think fries are bland?  Put cheese on them!  Oh your baked potato is tasteless?  Put cheese on it!  I think you get my point.

Well this is a terrific Weight Watchers recipe for delicious tilapia.  And really, they could’ve stopped there.  But in case you want something to take this tilapia over the top, well now you can make your own cheese sauce as well.  Seriously, even though the fish is just coated in breadcrumbs and baked, it’s still really good.  I used Italian Breadcrumbs to give it a tad more seasoning, but you don’t have to.  So if you’re looking for an easy baked fish recipe, look no further.  The cheese sauce is really just a delightful addition to liven it up.  It makes for a nice contrast in textures, as well.

My one complaint about the cheese sauce is that it will get a little gummy if you let it sit too long.  For example, after we were done taking the pictures, my sauce had gotten a little thick and gummy by the time I got around to eating it.  It was still delicious, mind you, but it’s not as easy to spread on the fish.  So make sure you eat it while it’s still warm.

Baked Tilapia with Cheese Sauce

Yields: 4 servings

Baked Tilapia with Cheese Sauce


  • 1 lb tilapia fillets
  • 4 t light butter- melted
  • 4 T breadcrumbs
  • 4 t AP flour
  • 1/2 c skim milk
  • 1 t Dijon mustard
  • 1/2 c shredded 2% sharp cheddar cheese


  1. Preheat oven to 400 F.
  2. Place fillets in a sprayed baking dish; brush with melted butter and top w/ bread crumbs.
  3. Bake 15 – 20 min or until fish flakes easily.
  4. Meanwhile, combine flour & milk in a small sauce pan over medium heat; bring to boil. Cook & stir 2 min or until thickened. Stir in mustard & cheese until cheese is melted. Pour over baked fillets.


WW Points = 4

Source: eMeals

Get more great recipes like this every week with eMeals

Leave a Reply

Your email address will not be published.