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


  • 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
  • Salt and pepper to taste
  • Splash white wine


  1. Preheat oven to 350 degrees F. Place fish in middle of parchment sheets and season with salt and pepper. Divide remaining ingredients evenly and place on top of each fillet. Bring the opposite ends of parchment together and fold edges over. NOTE: Baking fish inside parchment paper keeps it moist without the use of added fats. However, you can use a covered baking dish instead.
  2. Bake 10-15 minutes, until fish is firm. Unwrap fish and serve immediately.
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