Friday, January 14, 2022
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Health Journal: Low sodium, high protein baked tilapia with black bean corn salsa

Sodium can cause high blood pressure, heart disease, kidney failure and other health issues. This fact became a harsh reality for my family when my husband Wesley was told by his doctor he was at risk for high blood pressure and other complications. Wesley made an immediate change in his lifestyle, discarding salty foods from our cabinets. Instead of salt, we use a salt substitute and other  sodium-free, MSG-free seasonings.

Here is one of my husband’s favorite recipes I cook to alleviate problems caused by sodium.  The dish contains 715 mg of sodium, which is only 31 percent of the recommended daily intake, 2,300 mg. If you fall into the at-risk category be cautious, because your recommended sodium intake is only 1,500 mg.

This dish is surprisingly simple and is full of nutritional value. There is only 4.5 g of fat in the dish. It is rich in protein, with 34 g. Sugar scales at just 9 g. There aren’t too many vitamins or minerals in the dish, however it contains 15 percent of the daily recommended Vitamin A intake, 23 percent Vitamin C, 10 percent calcium, and 16 percent iron.  Each tilapia fillet is only 100 calories and the salsa adds up to 420 calories prepared. The leftover salsa can be enjoyed as a refreshing, cold salad later. Those without health issues brought on by sodium can serve the salsa as a dip with blue corn tortilla chips or baked tortilla chips.


1 – 4 Tilapia filets, approx. 4oz each

*2 tablespoons of extra virgin olive oil

*Mrs. Dash lemon pepper

*Mrs. Dash garlic and herb seasoning

*Morton’s Salt Substitute

1 cup black beans

1 cup Red Gold diced tomatoes (or fresh)

*1 cup corn

*½ cup water


1.Preheat oven to 350 degrees.

2.Pour corn and water into a bowl.

3.Microwave on high for 5 minutes.

4.Add black beans and tomatoes to corn and stir to create salsa.

5.Put the salsa into the refrigerator.

6.Coat each side of tilapia filets with a tablespoon of extra virgin olive oil.

7.Season each side with lemon pepper, garlic and herb seasoning, and salt substitute.

8.Place tilapia in oven; let cook for 30 minutes.
9.Remove tilapia from oven and place on a plate.
10.Top tilapia with 1 – 2 tablespoons of salsa.

*sodium free

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