Tilapia is one protein source. For some people A-type blood, Salmon and Tilapia fish are the high-protein seafood. Even you have a cold, one fillet tilapia can help your body with enough protein for doing your job or for resting at home all day long.


  • One pound fresh tilapia fillets (If you can’t find the fresh tilapia, one pound froze tilapia fillets is around 7,8 tilapia fillet’s pieces small size. Thus, this ingredient is good serving for 4 people serving )
  • Lime zest and 1/4 cup fresh-squeezed lime juice
  • 1/4 cup orange juice
  • Around 4 teaspoons sea salt for one pound tilapia fillets
  • 1/2 teaspoon black pepper
  • The main method cooking: baked in the oven

Routine cooking:

Step 1: Preheat the oven into 400 Degrees Fahrenheit

Step 2: Prepare the baking sheet

Step 3: Mix the oil, lime zest, lime juice, orange juice with sea salt and black pepper.

Step 4: Coating it with one pound fresh tilapia fillets. You don’t need to worry if it’s salted since we just coating the fish.

Step 5: Place the parchment paper or cooking oil on the baking sheet surface. (for the final fish meat doesn’t stick directly on the baking sheet)

Step 6: Place the fish into the baking sheet.

Step 7: Place the baking sheet into the oven. -> set up “baking” mode at 400 Degrees Fahrenheit with 12 minutes long. If you see the fish quantity needs more time for being cooked all, feel free to set extra some minutes to make sure all the tilapia fillet pieces can flake easily with a fork.

Nutrition fact:

With one pound tilapia fillet, the total protein is 33 grams. Calories: 193. Zero Carbohydrates. Fat is 9 grams.

After baking, you can use the tilapia with boiled asparagus.

If someone is sick, you can try to use this baked tilapia fillet with porridge. ( Well, it’s just the Asian culture cuisine hihi Actually that is what I do at the dinner. These days, my body is sensitive to weather changes. My body has a cold whenever the season changes. I still go to work since it’s not a very bad cold. Just the body doesn’t have much strength and the stomach is upset… No fever, no sneezing, no cough yet 🙂 Thus, tilapia is a nice choice for intaking protein and it’s easy to swallow! )

P/S: Autumn season is coming. Under Horoscope with Astrology, it means Virgo Month is gone and we are preparing for Libra Month. If Virgo Month focuses on the health, Libra Zodiac emphasis about the balance and harmony. Balance between job and family, between rest and work, between the mind and the heart for the final goal: harmony in all aspects of life.

No matter what, take care of yourself! for your own sake, for your family members!

Leave a Reply

Your email address will not be published. Required fields are marked *