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:


  • 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


  • 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


  • 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.


  • 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!


  • 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


  • Bake for 25 minutes, then remove from oven


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!

Tilapia with corn salsa and mushrooms

Looking for those light recipes to kick off your healthy promises for 2017? Look no further than Tilapia – one of the white fish that’s always light and delicious!

You can beef up this dish a bit by adding potatoes or rice, but I had enough with the fish and veggies.

For the fish:

  • Lay your fish on a plate and sprinkle a small amount of cayenne pepper and black pepper on top


  • Put about 1 – 1 1/2 tsp. olive oil in a skillet and heat it on medium-high for about 30 seconds


  • Add Tilapia – seasoned side down – to the skillet and cook on medium to medium high (6-7 out of 10) for 3 minutes. You’ll see the pinky color of the fish start to turn white.


  • Turn the fish with a spatula – be careful, this is a delicate fish, so really get that spatula under the piece of fish to support it. But, the worst thing that will happen is you’ll have more, smaller pieces of fish, LOL.
  • Cook for 2 – 3 minutes more on the second side – if you smell burning or see too much char around the edges, turn the heat off and move the skillet off the heat. Your finished product should look like this.


For the mushrooms:

  • Put 1 – 1 1/2 tsp. olive oil in a skillet and warm it on medium high for about 30 seconds
  • Slice about 10 mushrooms, or whatever amount you’d like to about 1/8″ thick
  • Add the mushroom slices to the skillet and cook for 5 – 10 minutes, stirring a couple of times
  • You should see the color and size change, and then you’re done:

For the relish:

  • Anything fresh works well, but I used a small amount each:
    • Jalapeno – maybe 1/4 of a jalapeno
    • Sweet onion – about 1/8 of a medium-sized onion
    • Sweet corn – about 1/8 cup
    • Grape tomatoes – about 5, diced
    • Clementine – 1/2 – 1 diced
    • Lemon juice – about 2 tsp, add more or less to taste
    • Dried dill weed – a very light sprinkle


Enjoy, and may all of your resolutions come true!