Healthy Tilapia Recipe and Why Fish is So Important to Our Diet!

I have some fresh fat burning tilapia that I picked up at the store today and I'm feeling like I need something quick and easy!  Fish is a great source of lean protein and is has so many wonderful health benefits.
Tilapia has a mild flavor that holds seasoning quite well, making it perfect for dieters who claim to loathe fish. What’s even better is that the 2 best cooking methods for tilapia also happen to be two of the healthiest: grilling & baking.
Let’s start with why tilapia is rock star among fat burning foods—protein. One serving of tilapia (4 ounces) has 29.5 grams of protein, which is more than 50% of your daily value of protein, meaning your body will be burning fat like crazy trying to process the protein!

Tilapia nutrition facts include large amounts of essential nutrients necessary for basic human functions, such as vitamin B12. The amount of B12 in tilapia makes up more than 30% of your recommended daily value! Niacin is yet another nutrient in tilapia, giving you nearly 30% of the niacin your body requires each day.
Selenium is one mineral that really gives tilapia a health boost, making up nearly 80% of your daily value in just one serving!

With no carbs, no sugar and very little fat you can eat tilapia to burn fat without feeling guilty.  Now that's my kind of food!!! 
One of the most notable health benefits of tilapia is its low calorie count, which is ideal for anyone looking to shed a few pounds. With just 145 calories per serving, you can pair tilapia with a wide range of vegetables for a truly low-calorie and fat burning meal.

Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. This is important because many of us with too much fat on our bodies are highly susceptible to these illnesses.

In addition to being loaded with protein, tilapia has plenty of potassium to help prevent post-workout muscle cramps. Other nutrients tilapia contains in abundance includes vitamin B12, which helps keep you mentally alert; niacin, which is necessary to keep your body functioning at an optimal level, and selenium a nutrient known to decrease your risk against cancer and heart disease.

So in addition to being quite low in calories, the health benefits of tilapia include fat burning, improved heart health and good cholesterol (HDL), and a decreased risk of weight-related illnesses.

So now for a great recipe to cook up some Tilapia of your own!!!
• 1/4 cup / 60 ml best-quality olive oil
• 3 cloves garlic, minced or pressed
• 1 tsp / 5 ml paprika
• 1 tsp / 5 ml ginger
• 1 tsp / 5 ml fresh ground black pepper
• 1 tsp / 5 ml dried mustard
• 1 tsp / 5 ml oregano
• 1 tsp / 5 ml chili powder
• 1 pinch cayenne pepper
• 4 tilapia filets, thawed
  1. Preheat your oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.
  2. In a medium sized bowl combine olive oil, garlic and seasonings.
  3. Dip each filet into the seasoning and place it on the baking sheet.
  4. Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.
  5. Bake for 10 minutes.
I serve my fish with a side of steam asparagus, green beans or broccoli!  Sweet potato's are another great addition to the mix!  Enjoy!!
Nutritional Value for One Filet
Calories: 183.25
Calories from Fat: 78.5
Total Fat: 9 g
Saturated Fat: 1.7 g
Total Carbs: 2.6 g
Fiber: 1 g
Protein: 23 g
Sodium: 153 mg
Cholesterol: 57 mg Sugar: 0.2 g

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