To bake tilapia, start by pre-heating your oven to 375 °F and lightly brush a glass cooking dish with olive oil. After washing the tilapia in cold water, dry the fish with paper towels. Protein Per Ounce: 5.8 grams. That was totally me! 3 oz = 81 calories but also equals ~15 g protein with very little fat, so maybe I'll pick up some more of this stuff. Light cooking spray on the Foreman Grill and throw on till it flakes. While you can always make tilapia in a pan, you can also bake it in your oven to fully infuse the flavors of other spices.You can either make tilapia filets in a baking pan or use foil wraps to speed up cooking times. How to Cook Sablefish. I usually put a tilapia fillet either in a small baking pan or even just in a tin foil pouch, brush on a litlle olive oil, and sprinkle with onion powder, garlic powder, parsley, basil, black pepper, and pecorino romano cheese. And because it digests quickly, this fish is a great whole-food protein source to consume before or after workouts. Similar to halibut, cod, and tilapia, slabs of sablefish can be steamed, broiled, poached, baked, seared in a skillet, or tossed on the grill. Again, Tilapia is a great help because of its high protein count—according to the popular bodybuilding website Simply Shredded, you’ll maximize your muscle gains if you have two servings of this nutritious, low-fat fish an hour after your workout. It's particularly delicious when dressed with fresh salsas and reduction sauces. This time, I decided to add more flavorful ingredients to my tilapia, so I created these recipes. Good Alternatives to Sablefish: Pacific halibut, Alaskan lingcod. Tilapia is a freshwater white-meat fish with edible skin and a mild taste that’s gentle on the palate. plate and add black peper and a squeeze of lemon to taste. https://www.t-nation.com/diet-fat-loss/top-9-bodybuilding-recipes Just remember fat is good, so make sure you still get it elsewhere Didn't realize that Tilapia doesn't contain many calories. After 12 weeks of the same thing, a lot of competitors swear off tilapia indefinitely. I ate tilapia almost every day for three solid months. Now that I'm prepping for a show again, I've had to bring it back into my diet. ... venison, chicken breast, salmon, tilapia and cod. Tilapia is such a light fish, that it really doesn't require much to make it taste good. It’s very low in fat: A 6-ounce serving contains less than 3 grams. Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. https://www.bodybuilding.com/recipes/foil-baked-garlic-and-dill-tilapia Tilapia is a common white fish that absorbs flavors well when you cook with it. Tilapia has a pretty neutral taste, and tends to take on the flavor of whatever you put on it.