Here’s a high-protein, nutrient-packed recipe for Baked Tilapia with Roasted Brussels Sprouts and Wild Rice
perfect for bodybuilders seeking a light, muscle-friendly meal rich in lean protein, fiber, and complex carbs!
Ingredients
For the Tilapia:
- 2 tilapia fillets (6-8 oz each)
- 1 tbsp olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp lemon zest (or 1 tbsp lemon juice)
- Salt and pepper (to taste)
For the Brussels Sprouts:
- 2 cups Brussels sprouts (trimmed and halved)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp red pepper flakes (optional)
- Salt and pepper (to taste)
For the Wild Rice:
- 1/2 cup uncooked wild rice (or wild rice blend)
- 1.5 cups water or low-sodium chicken broth
- Pinch of salt
Instructions
1. Bake the Tilapia:
- Preheat the oven to 400°F (200°C).
- Place tilapia fillets on a parchment-lined baking sheet. Drizzle with olive oil, then season with garlic powder, smoked paprika, lemon zest, salt, and pepper.
- Bake for 12-15 minutes, or until the fish flakes easily with a fork.
2. Roast the Brussels Sprouts:
- Toss Brussels sprouts with olive oil, garlic powder, red pepper flakes (if using), salt, and pepper. Spread on a baking sheet.
- Roast for 20-25 minutes, flipping halfway, until crispy and caramelized.
3. Cook the Wild Rice:
- Rinse wild rice under cold water. Combine with water/broth and salt in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 40-45 minutes until tender.
4. Assemble the Meal:
- Serve baked tilapia alongside roasted Brussels sprouts and wild rice.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: ~35g (tilapia)
- Carbs: ~40g (wild rice + Brussels sprouts)
- Fats: ~12-15g (olive oil + tilapia)
Why This Meal is Great for Bodybuilders
- Lean Protein: Tilapia is low in fat and rich in high-quality protein for muscle repair.
- Complex Carbs: Wild rice provides sustained energy and fiber for digestion.
- Nutrient-Dense Veggies: Brussels sprouts are rich in vitamins (C, K) and antioxidants.
- Balanced Macros: Perfect for post-workout recovery or meal prep.
Pro Tips
- Meal Prep: Bake extra tilapia and cook a big batch of wild rice for easy weekday meals.
- Boost Flavor: Add a squeeze of lemon juice or a sprinkle of Parmesan to the Brussels sprouts.
- Lower Carbs: Swap wild rice for cauliflower rice or roasted zucchini.
- Extra Protein: Serve with a side of steamed edamame or a boiled egg.
Enjoy this clean, protein-packed meal to fuel your gains and keep your diet on track! 🐟🌰💪