In one serving of tilapia, there is major nutritional value for your bodybuilding diet. In a 4 ounce Tilapia fillet, there are 21 grams of protein, one gram of fat, and only 90 calories. Tilapia is high – protein and low–fat food. This renders tilapia a staple ingredient for those aiming to shed weight and gain muscle. Many bodybuilders choose tilapia as an option for food as the competition is getting closer. This is because tilapia has very little fat and it is very high in protein. It is a perfect combination for bodybuilders. If you are not a big lover of cans of fish, then tilapia is the right choice for you and your body.
Tilapia recipes for bodybuilding:
Contents
Many people may never hear of tilapia before. As we know, fish is good for bodybuilding. Tilapia is good for bodybuilding meals too. It is a healthy source of protein. It has an essential ingredient, which is known as Omega – 3 fatty acids. There are a lot of recipes that include tilapia, so you can try them if you want to add to your bodybuilding mass. You can try these incredible healthy recipes, which can help you to build your muscles and keep you healthy.
Tilapia tacos:
Many people love to order fish tacos when they are in Mexican restaurants. They are a combination of bright flavors from lime and cilantro, creamy avocado, crunchy red cabbage, and flaky white fish. But, when you have serious fitness goals, then you are not going to eat every day in Mexican restaurants. So, you must finish with salsa and chips. You can try your own healthy version of fish tacos. This recipe is something that you will want to try over and over.
From this recipe, you will get 283 calories, 18 grams carbs, 26 grams protein, and 12 grams fat. You will need 20 minutes to make it and it is for 4 servings. For this recipe, you will need the next ingredients: ¼ cup cilantro; 1 teaspoon chili powder; 1 teaspoon paprika; 1 teaspoon cayenne pepper; 1 teaspoon cumin; 1 teaspoon onion powder; 1 teaspoon garlic powder; 1 lime; ½ cup, shredded red cabbage; 1 avocado; 1 tablespoon coconut oil; 4 fillet tilapia and 4 corn tortilla. You need to set the oven to 375 degrees, then wrap the tortillas in foil and warm them in the oven while cooking tilapia.
Then, heat the coconut oil in a medium pan over medium heat. Then, season tilapia fillets evenly with all spices. Then, put fillets in the pan and cook for 3 – 4 minutes on each side, or until it is cooked thoroughly. When the tilapia is fully cooked, then assemble tacos. Put one tilapia in each corn tortilla with ¼ sliced avocado, red cabbage, and garnish with cilantro and lime. You can add 1 tablespoon fat–free plain Greek yogurt for a great sour cream alternative.
Tilapia Veracruz:
You think that this recipe will have a lot of things to do, but it is easy to make in less than 30 minutes. This is a light, flavorful, and festive recipe to serve to your guests. You should not be worried about your macronutrient profile, you will be safe. From this recipe, you will get 184 calories, 6 grams carbs, 25 grams protein, and 7 grams fat. You will need 45 minutes to make it and it is for 4 servings.
For this recipe, you will need the next ingredients: salt and pepper to taste; 1 bay leaf; ¼ teaspoon marjoram, dried; ½ teaspoon, ground oregano; 1/8 cup cilantro; 4 tablespoons drained capers, canned; ¼ cup green olives, sliced; 1 jalapeno pepper, diced; 2 tomatoes, diced; 2 clove garlic, minced; ½ onion, finely diced; 1 tablespoon olive oil; 4 fillet tilapia. You need to heat the oven to 400 degrees. Then, spray the baking sheet and bake for 20 minutes. While the fish is baking, add olive oil, garlic, and onion to a pan over medium heat.
Then, add tomatoes, green olives, bay leaf, marjoram, oregano, capers, jalapeno, and salt and pepper to taste. Then, reduce to simmer and cook for another eight to ten minutes until all flavors are well blended. When the fish is done, then top each fillet with a generous amount of cooked mixture. Then, add cilantro to the top and add lime to the side of the dish.
Lemon pepper tilapia:
This recipe is one of the favorite flavor combinations of many people. It is an easy and tasty lunch which every person would love to try. The secret of this recipe is to use a knife and fork to mix it all together like fried rice. From this recipe, you will get 288 calories, 35 grams carbs, 32 grams protein, and 2 grams fat. You will need 35 minutes to make it and it is for 4 servings. For this recipe, you will need the next ingredients: 1 dash black pepper; lemon-pepper seasoning; 1 tablespoon lemon juice; 15 whole asparagus spears; 2 cups brown rice; 4 fillet tilapia.
You need to turn on the stove to 400 degrees. Then, put the tilapia fillets on a sprayed baking sheet. Then, top the fillets with lemon juice and lemon pepper seasoning. Then, bake it for 20 minutes. Then, in a bowl, add ½ cup cooked brown rice, tilapia, and asparagus spears. Then, top with cracked black pepper. You should mix all the ingredients with a knife and fork.
Foil-baked garlic and dill tilapia:
One of the best ways to prepare fish is to bake it in foil. The foil traps the delicate flavors. Grilling can be also a great option. But, foil–prepared dishes tend to pack in more overall flavor. This is low – calorie tilapia recipe which is also rich in lean protein. This fish is good to serve this fish with vegetables and a side of carbohydrates. From this recipe, you will get 303 calories, 20 grams of carbs, 17 grams of protein, and 17 grams of fat. You will need 15 minutes to make it and it is for 2 servings.
For this recipe, you will need the next ingredients: 3 clove garlic, minced; 1 teaspoon dried drill; 1 lemon; 1 tablespoon olive oil, and 2 4 oz tilapia fillets. You need to preheat the oven to 450 degrees F. Then, set tilapia on a square of heavy-duty foil. Rub the fish with olive oil and top with pepper, salt, garlic, and dill. Squeeze half the lemon over top and lay asparagus over the fish.
Then, slice another half of the lemon and lay slices on top of the asparagus. Then, fold up the sides of the foil and twist closed, creating an envelope around the fish. Put it in the oven and bake for about ten minutes or until fish flakes easily with a fork and serve it immediately.
Spicy tilapia meal prep:
If you are tired of eating bland fish for your bodybuilding diet, then this recipe is the right choice for you. All you need for this recipe is wild-caught tilapia and a few spices that are most likely already available in your place of living. It is very easy to make this oven-baked tilapia, but at the same time, it is extremely nutritious. From this recipe, you will get 150 calories, 32 grams of protein, and 3 grams of fat. For this recipe, you will need 1 ½ lb wild-caught tilapia (raw) and spray olive oil.
Chopped parsley and lemon are garnishes that you need. As for seasonings, you will need: ½ teaspoon turmeric; a few pinches of sea salt; a few pinches of coarse ground pepper; 1 teaspoon cayenne pepper, and 1 tablespoon smoked paprika. Firstly, you need to set the grill or oven to 375F. Then, spray tilapia fillets with olive oil and add seasonings. Then, rub the seasonings into the fillets. Then, put the fillets on an outside grill and be sure to spray the grill with cooking spray first or place them on parchment paper or a nonstick baking sheet. Then, bake for about eight to ten minutes until the flesh of tilapia is completely white.
Honey lime tilapia:
You will need just 20 minutes to make this incredible dish. It is for one serving. From this recipe, you will get 26 grams protein, 27 grams carbs, 9 grams fat, and 283 kcal.
For this recipe, you will need the next ingredients: 3.5 oz 1x unit wheat flour, whole – grain, soft wheat; 0.2 oz 1×1 teaspoon minced garlic; 0.2 oz 0.8 x tablespoon spices, pepper, black; 0.2 oz 0.8 x teaspoon salt, table; 1.1 oz 1.5 tablespoon honey; 0.9 oz 2 x tablespoon, olive, salad or cooking; 1.5 oz 1 x lime yields lime juices, raw; 16.3 4 x fillet fish, tilapia, raw. In a small bowl, you should whisk together garlic, pepper, salt, honey, olive oil, lime zest, and lime juice.
Then, put the tilapia in a gallon-sized Ziploc bag pour the marinade on top of the fish. Then, push the air out of the pack and seal. Next, refrigerate the fish for at least an hour and up to 4 hours. It is helpful to lay the bag in a flat dish and turn it over once or twice during the marinating time because the marinade will not completely cover the fish. Before cooking, whisk together the pepper, salt, and flour in a shallow dish like a pie plate. Then, heat the olive oil in a large nonstick skillet over medium heat until rippling and hot.
Then, dredge each tilapia fillet in the flour, coating both sides lightly. Then, cook the fillets for three to five minutes per side without moving the fish while it cooks on each side. This will ensure a more even browning. You need to adjust the cooking time as needed depending on the thickness of tilapia and heat of the skillet and work in batches if necessary so the skillet is not overcrowded. Serve this recipe immediately with lime wedges.
