Sunday, June 28, 2015

High Protein, Low Carb Recipes: Tilapia Faux Chicken Salad

I have learned a few basic rules about eating healthily, and though I don't always follow them, I generally try to stick to a high-protein, low-carb diet. It's a fairly foolproof, surefire way to avoid storing excess fat while maximizing muscle growth. As such, I've spent a lot of time consuming things like tilapia.

Unfortunately, I'm also a foodie, and I won't pretend not to be cognizant of the fact that tilapia, well, sucks. I mean, for the first forty fillets it's okay, but... it gets old quick.

Luckily, I've devised a way of eating it that actually tastes really good, cuts down on its fishier qualities, and helps mix up your routine without sacrificing your macros. It's kind of like chicken salad or tuna salad - but with tilapia!

Tilapia Faux Chicken Salad Recipe

Serves 4
Stats per serving:
Calories - 116
21.4g Protein
2.9g Carbs
2.3g Fat
(Beat THAT!)


  • 3 tilapia fillets
  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup shredded lettuce
  • 1/4 cup onion, diced fine
  • 1 tsp garlic powder
  • 1 tsp lemon juice
  • 1 tsp salt
  • 2 tsp black pepper
  • A spritz of spray "butter"
  • 3 tbsp white vinegar
  • 2 tbsp Dijon mustard (I'm very partial to Maille) 
  • 2 packets of stevia
    • Note: if you prefer Miracle Whip to traditional mayo, 1) you're gross and 2) you'll want to up this to 5 packets-ish. 
  1. Bake tilapia fillets (or just microwave them in a parchment paper packet) until flaky. Set aside.
  2. Mix all other ingredients in a bowl. This is your "mayo". Add salt to taste, but I like to keep it low-sodium.
  3. Mix in tilapia, allowing it to flake and fall apart in the mayo.
  4. Let it thicken up in the refrigerator for a couple of hours before eating.

You can put it in a lettuce wrap or dip cucumber chips/bell pepper strips in it if you're keeping with the low carb thing.

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