Gillian, I read that you eat a lot of fish when you are leaning out for a competition. I want to lose some weight but I can’t live on tuna! Do you have any tips for preparing fish that tastes good?

2 min read

It’s true, when I need to lean out, it requires a very strict diet and I rely on fish to help me do this! White fish such as cod, tilapia and orange roughy is low in fat and calories, high in protein and is an excellent source of essential fatty acids. Typically, when I am dieting for a competition or photo shoot, I will eat fish two out of three meals every day. But, I still incorporate fish into my diet on a regular basis since I happen to really enjoy it! Here is my method for preparing delicious tilapia!

Femme Phorm Tilapia

  1. Preheat your oven to 375 degrees.
  2. Line a baking sheet with aluminum foil and lightly spray with cooking spray.
  3. Place 6 frozen tilapia fillets on the foil and sprinkle with lemon pepper or garlic pepper seasoning (*note: when I within a week of a photo shoot or competition, I always use Mrs. Dash seasoning since it is sodium free and sodium can cause water retention).
  4. For more flavor and a crispy topping, I spray the fish with “I Can’t Believe It’s Not Butter” spray right before I cook the fish.
  5. Cook the fish for 15 to 17 minutes (depending on the thickness of the fillets) until fish is opaque.
  6. Serve with steamed asparagus spears (asparagus is high in folic acid and is a good source of potassium, fiber, vitamin B6 and C. Asparagus is also a natural bloat-banishing diuretic!).
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I’m always interested to hear how my workout tips, nutrition pointers and recipes work for you. Email me at Gillian.Risebury@1stphorm.com or on Facebook at facebook.com/jillian.amy1 and share your progress with me and I will send you a free sample from the 1st Phorm product line!

♥ Gillian

The post Gillian, I read that you eat a lot of fish when you are leaning out for a competition. I want to lose some weight but I can’t live on tuna! Do you have any tips for preparing fish that tastes good? appeared first on 1st Phorm.

1st Phorm Athlete Gillian Risebury
1st Phorm Athlete Gillian Risebury



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