Cajun Tilapia Wrap

Cajun spiced grilled tilapia, in a flour tortilla with plum tomatoes, leaf lettuce, alfalfa sprouts, hot mustard, and mango ketchup.

For someone who doesn’t like spicy foods, I have been kicking up the heat lately. The key is to control the spice. Some chefs have been adding spice as a contest making the peppers hotter, the spices heavier, and forgetting that the star is still the food. I like the tangy heat of cayenne but if you add too much it overpowers the main ingredient. Wasabi adds interest but too much and it becomes painful! Keep it light and delicious. Guest can always add more spice if they choose.

Take this Cajun tilapia wrap, for instance, it offers a spicy warmth in both the Cajun rub and hot mustard but the white fish and mango ketchup take the punch out of the heat and adds another layer of flavor.

Rinse and pat dry four tilapia fillets or another white fish. In a small bowl mix together two and a half tablespoons salt, one tablespoon dried oregano, one tablespoon paprika, one tablespoon cayenne pepper and one tablespoon ground black pepper. Rub the seasonings on the tilapia.


In a cast iron skillet or a grilling pan melt 1 tablespoon of butter with 2 tablespoons of olive oil. Add the fillets and cook 3 to 4 minutes on each side until the fish flakes with a fork. Squeeze some fresh lemon juice over the fillets to taste.


Lay four wraps on a clean cutting board. Spread hot mustard and mango ketchup over the wraps, to taste. Cover with fresh leaf lettuce, diced plum tomatoes, and one fillet on each wrap. Sprinkle with broccoli sprouts or any other sprout. The spouts add texture, color, flavor, and additional nutrients.


Oh, how I love wraps! I hope you enjoy this recipe as much as I do! – Ella

Cajun Grilled Tilapia

  • Servings: 4
  • Difficulty: easy
  • Print


• 4 tilapia fillets
• 2 1/2 tablespoons salt
• 1 tablespoon dried oregano
• 1 tablespoon paprika
• 1 tablespoon cayenne pepper
• 1 tablespoon ground black pepper
• 1 tablespoon butter
• 2 tablespoons olive oil
• 1 lemon


  1. Mix all the seasoning ingredients together and rub them on the tilapia fillets.
  2. Melt butter with oil in a large skillet over medium-high heat; add fillets and cook 3 to 4 minutes on each side or until fish flakes with a fork. Squeeze juice from lemon over fillets. Serve immediately.


Author: Ella

Just a girl who loves to cook farm-to-fork foods living the dream!

10 thoughts

      1. Yes, but tilapia is a fish congeniality. It goes with so many flavors since it does not have much of its own. That gives us cooks a lot of game to play. Thanx for liking the orange sauce recipe. Truly grateful

  1. Looks delicious! I love your thoughts on the recent spice trend, I couldn’t agree more! … Now to go and find some mango ketchup!

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