POP Nutrition: Light and Fluffy Tilapia Fillet

Hi guys,

  1. I like fish but I do not always eat my 2-3 serving a week. I tend to gravitate toward chicken tenders (love my protein); however, fish is an amazing source of Omega-3 and protein. So this weekend fish is in the spotlight.


  • 3 4 oz Tilapia Fillet
  • Sesame Seeds
  • Dried Wasabi Powder
  • Cayenne Pepper POwder
  • Orange Peel (dried)
  • Szcechuan Peppers powder
  • Poppy seeds
  • Seaweed (dried)
  • 3 coked beets, cucumber, and yellow bell pepper for decoration

* Use spices to taste, I like a lot, the more kick the better 🙂

Cooking Directions:

  1. Using a cast iron skillet (personal preference) place Tilapia fillets and fold in the spices and pore in a little bit of water so that the fillets will not stick to the pan.
  2. Tilapia has very light and fluffy texture so it is easily overcooked especially when fresh (you can also use frozen, Trader Joe’s has a great deal on their frozen fish) so cook on low for 10 min or less if fillets are on a smaller side.
  3. Garnish with vegetables and serve.

Have a great Saturday.


Esse Libere Fitness – Free To Be Fit

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