This past weekend I was craving tilapia so I decided to make it my meal prep for the week. To be honest I’ve never really liked tilapia the way I enjoy other seafoods, but I was willing to give it another try. When I got to the seafood section for my grocery shopping (take a peak at this blog post if you want tips on how to make a grocery list for meal prepping) the frozen tilapia I usually buy was sold out so I opted for fresh. I tend to stick with frozen because it’s convenience and price, but this meal prep with fresh fish turned out so much better than the frozen fillets I’ve used in the past. I find that tilapia isn’t as flavorful as salmon (which I LOVE) so I’m thinking the fresh version was an overall better quality. I also grilled the fish on a stove top skillet rather than baking in the oven like I normally do fish. I’ve seen a number of recipes on Pinterest for blackened tilapia, but I never tried it myself. While I wasn’t aiming for blackening the tilapia, it kind of turned out that way and honestly I’m really enjoying it. I will definitely be adding this recipe in my rotation of meal preps. I’d also like to try a blackened tilapia taco recipe with the fresh fillets to see how it compares to those I made previously with frozen.
For this meal prep, I also changed up my side options. My usual go-tos are rice, sweet potatoes, and broccoli. While I love all of those as my sides, I was really wanting a little variety. I’m a big fan of asparagus for any meal of the day (even breakfast), and it has a whole lot of volume to it. For a carb, I went with oven roasted red potatoes. This was the first time I’d cooked red potatoes in the oven and I definitely have room for improvement in terms of cooking time and rotating.
Grilled Tilipia, Roasted Potatoes, Asparagus
what you’ll need
-16 ounces tilapia fillets, about three fillets
-lemon pepper seasoning
-non-stick cooking spray
-240 grams asparagus
-crushed red pepper flakes
roasted red potatoes
-250 grams red potatoes
-non-stick cooking spray
-salt & pepper
I recommend starting with the potatoes because they take the most time to clean and cook. Preheat your oven to between 375 and 400 degrees. I cooked mine at 425 degrees, and for the amount of potatoes it was much too high. Scrub the outside of the potatoes to remove dirt and slice in half. Line a cookie sheet sheet with aluminum foil and spread the potatoes across evening. Spray the potatoes with cooking spray and season to taste. I used thyme, basil, oregano, salt and pepper. Cook the potatoes for about 10 minutes then turn over (which I did not do) and cook for another 8 to 10 minutes, or until done. Set aside to cool.
For the the tilapia, prep a new cookie sheet with aluminum foil for easy cleanup. On top of the fresh tilapia add the lemon juice and rub on with a rubber pastry brush. Sprinkle on the lemon pepper and garlic salt. Flip the fillets and repeat.
Heat a large skillet to medium heat and add a small amount of olive oil – spread the oil evenly. I cooked each fillet individually to ensure each fillet was cooked thoroughly. I have not made tilapia as much as salmon so I have a difficult time telling if it’s done – use a meat thermometer if you need to; tilapia should be cooked to an internal temperature of 145 degrees Fahrenheit. Be careful when flipping the fillets as they tend to break up easily compared to salmon.
While the tilapia are cooking, prep the asparagus by chopping off the bottom of the stalks and then cutting the stalks in half. Rinse under cool water. For this recipe, I steamed the asparagus with some lemon juice, red pepper flakes, and garlic salt. When prepping asparagus (or most vegetables), I’m careful not to fully cook it since it will be heated up again later in the week.
I packed these in my favorite EasyLunchboxes and stored them for lunch throughout the week. Each of these meals included 4 ounces of tilapia, 60 grams of asparagus, and 63 grams of red potatoes. Total calories and macros for one meal is 167kcal/12C/24P/3F. This wasn’t the only meal that I prepped for the week, so I was also able to freeze some of the meals for the future. We’ll see how those thaw and heat up!