With recent attention focusing on the diminishing wild runs of some fish and the high contaminant levels of others, farm-raised tilapia is a toxin-free and environmentally friendly alternative. Tilapia is a freshwater white-meat fish with edible skin and a mild taste that’s gentle on the palate. It’s very low in fat: A 6-ounce serving contains less than 3 grams. And because it digests quickly, this fish is a great whole-food protein source to consume before or after workouts.
Goal: Get Lean
When To Eat It: Lunch or Dinner
Prepare: Baking fish inside parchment paper keeps it moist without the use of added fats. However, you can use a covered baking dish instead. Preheat oven to 350 degrees F. Place fish in middle of parchment sheets. Divide remaining ingredients evenly and place on top of each fillet. Bring the opposite end of parchment together and fold edges over.
Cook: Bake 10-15 minutes, until fish is firm. Unwrap fish and serve immediately.
Makes two servings
- 2 (4-6-oz.) tilapia fillets
- 2 parchment sheets cut into ovals
- 1 Tbsp. finely chopped or grated fresh ginger root
- 1 clove garlic, peeled and finely chopped or grated
- 1 shallot, peeled and finely sliced
- 2 Tbsp. chopped fresh parsley
- 1 tsp. lime zest
- 1 tsp. lemon zest
- 1 tsp. orange zest
- Splash white wine
Nutrition facts (per serving): 241 calories, 45 g protein, 3 g carbs, 5 g fat