Spicy Oven Baked Tilapia

Let’s talk fish, I have always loved fish and grew up eating it at a very young age. My mom is Catholic so we would always have fish on good Fridays and often times it was tilapia! I have several favorites I like to eat including salmon, shrimp, tuna, mahi – but one of my favorites to cook AND eat is tilapia. It is one of the most forgiving to cook with and it has a very neutral flavor. You can spice it up or down anyway you like, it’s mild and never tastes fishy and its always juicy (even if you accidentally cook it a little longer than planned). Tilapia has gotten a lot of heat recently in the news but not ALL tilapia is raised or treated the same. If you are getting your Tilapia from Colombia, you are getting sustainable, responsibly raised Tilapia thats fed with high quality feed. ALWAYS pay attention to where it’s sourced and how it’s sourced! Most fresh fish at the supermarkets have a sign stating where the fish is from, do your homework on what parts of the world practice sustainable & responsible farming and fishing. You can also read on the back of all packaged fish in the frozen section of super markets where the fish is a product of! I will be writing another blog post about farm raised fish soon so stay tuned!

Tilapia is also one of the most affordable to buy as far as fish goes, so you won’t break the bank if you want elevate your meal prep or dinner. My favorite ways to prepare it is baking it with seasonings or a cajun rub. Sometimes I will buy a big bag of it from Costco (they sell the Colombian tilapia * Read the labels!) – cook up a few filets at once and with veggies one night and the next night crumble some into a tortilla with coleslaw and have fish tacos.

Fun facts about Colombian tilapia – it’s rich in B-12. I have always been borderline anemic so B-12 is something I have always needed a little more of in my diet. It also has a lot of potassium and selenium. These two are very important to me and my diet. Potassium is good for muscle recovery, and you all know by now I go hard at the gym. Selenium is good for your thyroid gland function, which yet again is something I need all the help I can get with (I have an under active thyroid AKA hypothyroidism). Another fun fact about Tilapia, one of the BIGGEST suppliers of this fish for the U.S is Colombia and one of the few you can TRUST, they raise the bar with standards as far as responsible farming practices. Colombia is also the worlds leading source of coffee and emeralds … but we are focusing on Tilapia for now (haha). So here is the easy recipe that should only take you about 15 minutes!

Set your oven to 400 degrees and prepare fish:

  • 1 or 2 fresh filets of tilapia thawed 1 slice of fresh squeezed lemon on fish

  • 1 tsp of cumin + Cayenne pepper + Chipotle pepper + garlic salt + pepper to taste mixed together and rubbed onto fish

  • cook on a sheet pan with parchment paper or oven safe dish for 12 minutes

  • 1/2 baked sweet potato with plain tahini drizzle

  • organic spinach topped with with tomato + avocado and drizzled with olive oil

I like to side mine with a sweet potato and some greens, usually a light spinach salad or oven roasted broccoli. 

 Here it is! The final delicious product that only took about 15 minutes to whip up. I had a baked sweet potato with tahini and organic spinach with tomato and avocado with mine.
Here it is! The final delicious product that only took about 15 minutes to whip up. I had a baked sweet potato with tahini and organic spinach with tomato and avocado with mine.


Leave a Comment

Your email address will not be published. Required fields are marked *