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Spicy Tilapia Meal Prep

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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
  • Seasonings:
    • 1 tablespoon smoked paprika
    • 1 teaspoon cayenne pepper
    • 1/2 teaspoon turmeric*
    • few pinches of coarse ground pepper
    • 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

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