this is how I do tilapia--- We buy the filets at costco, and I take one, frozen still--put in a small baking dish. I do use a bit of Pam. Squeeze some lemon juice on. Sprinkle with any seasoning you like that is P2 friendly. I use the garlic/pepper seasoning mix from McCormick's(I think) no sugar in it. And then put in a 400 degree preheated oven for 25 minutes. And enjoy!!! It cooks just perfect every time.
Hope this helps----this is a mainstay of my diet now!