Tosca's Keep-It-Tight Tilapia

Burn baby, burn!

Quoting Tosca Reno, this recipe will "set your metabolism on fire!"

blackened fish tilapia

Let's talk metabolism for a little shall we? Spices such as cayenne, paprika, black pepper, ginger, and yes even mustard can increase metabolism and the efficiency of your body's digestion. This means that you can burn more calories and fat just by eating them and keep your metabolism burning strong for hours after. Plus there's the added benefit of eliminating excess salt from a dish because spices pack such a flavour punch!

Spice Rub.JPG

I have made this dish numerous times now and it's got to be the most satisfying, tasty fish I have ever cooked. Even the fish haters in my house like it love it. Now that's saying something!

One of the reasons I love it so much is because it makes a nice light meal without sacrificing any flavour. It pairs well with grilled veggies and brown rice for a complete meal. The last time I made this I grilled some pineapple wedges alongside with green beans and toasted cashews, and fresh corn on the cob. Delish!

For anyone interested in trying tilapia for the first time this would be a great one to make. If you don't like a lot of heat I find that if you leave out the black pepper it really cuts it back but still tastes great. Tilapia itself is a very mild tasting fish and is probably one of the least fishy tasting of all fish fillets you can get.

Tilapia 3.JPG

I would love to try this rub on some trout or even halibut (also great choices for getting some good quality lean protein).

Tilapia is such a delicate fish it just feels fancy when done right, doesn't it?

clean eating meals

Keep-it-Tight Tilapia

(serves 4)


  • 1/4 cup extra virgin olive oil
  • 3 clove of garlic, pressed
  • 1 tsp of paprika
  • 1 tsp of ginger
  • 1 tsp of black pepper
  • 1 tsp ground mustard
  • 1 tsp dried oregano
  • 1 tsp chili powder
  • a tiny pinch of cayenne
  • 4 fresh tilapia fillets


  1. Preheat oven or grill/BBQ to 400*F. 
  2. Rinse fish fillets under cold running water, and pat dry with paper towels.
  3. In a medium sized bowl, combine seasonings, garlic and olive oil.
  4. Dip each fillet into the seasoning and place them on a foil baking plate.
  5. Place in the over or on the top most shelf of your BBQ and bake for 10 minutes.  

Thanks for another great recipe Tosca!