Healthy meal prepping – Tilapia style!

Meal prepping is all the talk now because it helps you succeed in making healthy choices. So, get yourself a large pack of Tilapia and a bunch of veggies, and you’ll be set for the week. Here’s how I did it:

Ingredients:

  • 10-12 pieces of Tilapia – a large package sold at the large discount stores works well
  • 6 Roma tomatoes, cut in half
  • 12 -15 or so spears of asparagus, trimmed to remove the thick bottom half
  • 10 – 15 Brussels sprouts, halved and with outer layer peeled off
  • 1 small onion, cut into 6-8 wedges
  • 20 – 25 baby carrots
  • 1 head of broccoli, trimmed into florets
  • 6 garlic cloves, peeled
  • Extra virgin olive oil
  • Sprinkling of cayenne pepper
  • Salt and pepper to your liking

To make the fish:

  • Lay out the fish on two large dinner plates, so they don’t overlap
  • Sprinkle the top lightly with cayenne pepper and black pepper
  • Add a little salt if you like, but I leave it out

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  • Preheat 2 large skillets at medium-high (7 out of 10) for about a minute
  • Split 1 Tbsp extra virgin olive oil, putting about 1/2 Tbsp in each hot skillet
  • Let warm for another minute

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  • Tilt the pan around a bit to get the olive oil to coat the bottom of the pan as completely as possible
  • Place the Tilapia, seasoned side down, filling each pan
    • Note – Don’t crowd the fish in the pan. I put 3 – 4 pieces in each pan, depending on size. I saved some fish for a second round of cooking. Don’t worry, it cooks fast!
  • Let cook for 3 minutes on the first side
    • Note, if you have a very small, thin piece, use your good judgement. It may need to cook less than the thicker pieces.

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  • Flip each piece of fish. Be careful to get the full piece of fish under your spatula. Tilapia is very flaky and will break apart when turning if you’re not careful. Don’t worry if it breaks though, it’s still delicious!

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  • Turn down the stove to about a 6 out of 10.
  • Cook on the second side for two minutes.
  • Remove from pan.
    • Note: If you need to cook an extra round of fish, add some more olive oil to one pan and repeat the process above, only cooking for two minutes on the first side this time around – your pan is REALLY hot at this point, and your fish will cook quicker!
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For the veggies:

  • Preheat the oven to 350 degrees F
  • Place all veggies on a large cookie sheet
  • Pour 1 – 2 Tbsp extra virgin olive oil over the top of the veggies
  • Sprinkle with a very healthy dose of fresh-ground black pepper
  • Sprinkle with salt if you’d like, but I leave it out

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  • Bake for 25 minutes, then remove from oven

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Store leftovers in the fridge and serve for dinner a couple of nights, or split into several containers for lunches throughout the week. Pair with healthy side choices, such as rice (I like the 90-second microwavable kind), fruits and veggies for a healthy-choice lunch!