Spicy Tilapia Meal Prep

Spicy Tilapia Meal Prep

No need to choke down bland fish by drenching it in condiments!
Just spice it up for the week with this quick and easy Cajun-inspired, spicy tilapia. All you need is wild caught tilapia (or another white fish) and a few spices you likely already have in your pantry.


• 1 1/2 lb. wild-caught tilapia (raw)
• Spray olive oil
• Garnish: chopped parsley, lemon


o 1 tablespoon smoked paprika
o 1 teaspoon cayenne pepper
o 1/2 teaspoon turmeric*
o few pinches of coarse ground pepper
o few pinches of sea salt


1. Set grill or oven to 375F.
2. Spray tilapia fillets with olive oil and add seasonings. Rub the seasonings into the fillets.
3. Place the fillets on an outside grill – be sure to spray the grill with cooking spray first – or place them on parchment paper or nonstick baking sheet.
4. Bake for about 8 to 10 minutes. The flesh of the tilapia should be completely white.

Approximate macros for 6oz of baked tilapia:

150 calories, 32g protein, 0g carbs, 3g fat, 0g fiber, 0g sugar

About the Author

photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at: