The weather may be getting colder, but your kitchen can still feel like a beach party anytime. This tilapia dish packs 26 grams of protein per serving and plenty of sweet fruit flavor without going overboard on carbs. In addition, coconut oil, despite being a saturated fat, is very heart healthy, and has been shown to convert easily into energy—so this meal can serve as both a satisfying dinner and a pre-workout booster.


The Stats

Fat: 9g

Protein: 26g

Calories: 196

Carbs: 7g

Servings 4



Spread coconut oil along the bottom of a glass baking dish. Place the tilapia fillets in the dish and sprinkle salt and pepper on top. Pour the lime and pineapple juices on the fillets, coating them generously. Lay orange slices on top. Bake 10–12 minutes at 400 or until tilapia flakes easily with a fork.



2 tbsp coconut oil

1 lb fresh tilapia fillets

1⁄2 tsp sea salt

1⁄2 tsp black pepper

1⁄4 cup lime juice

1⁄4 cup unsweetened pineapple juice

1 orange, sliced


Dave Ruel, “The Muscle Cook,” is a competitive bodybuilder and the author of