Need to ramp up your meal prep game? If you’re finding your usual ideas are getting a bit stale, we have a way to fix this problem. Implement one seafood-based meal into your weekly rotation. You’ll be surprised how a simple change (Seafood Sunday, anyone?) can inspire so many great new ideas. Here are a few of our favorite meals featuring Tilapia.
Week 1: Tilapia Veracruzana with Yellow Rice
Start your month with a healthy Mexican-inspired dish. This healthy recipe is similar to a burrito bowl but more authentic to Mexican cuisine. To make Tilapia Veracruzana with Yellow Rice, start by prepping your produce for the sauce; pit and chop your olives, dice your jalapeño, and cut up your onion and lime. The rice is easy to make and can be made at the same time as your tomato sauce. The Tilapia cooks in olive oil until the tomato sauce is added for the last few minutes of cooking.
Once ready to eat, spoon a helping of the rice onto your plate, then add the fish and garnish with the sauce. You can then prep all of your leftovers into containers for the week, and you will easily have lunch through Friday.
Week 2: Grapefruit and Avocado Fish Fillets
Keep things exciting mid-month with this unexpected fruit and seafood combo. We all know lime goes well with fish, but have you tried grapefruit? The citrus complements the flavor of mild fish like Tilapia or cod really well. This grapefruit marinated fish from the New York Times is delicious when you want something fresh for dinner.
Mix the coriander, grapefruit juice, salt and pepper together ahead of time, and when you get home at the end of a long day, pour it over the fish while you heat the oven broiler. You can also prep the ingredients for this grapefruit and avocado salad ahead of time, and mix them together while the fish is in the oven. The acidity of the grapefruit salad with the grapefruit marinade is almost like a fresh take on ceviche, but with cooked fish.
Week 3: Tilapia Corn Chowder
In need of some comfort food as the month wears on? Corn chowder is an excellent, hearty soup that can be made at the beginning of the week. Then you can pack it up for lunches or serve it alongside other dishes as a main course. To prepare this meal in advance, fry up your bacon and cook several cobs of fresh summer corn, then scrape off the kernels. To prepare the chowder, you’ll simmer celery, a leek and potatoes in chicken stock, then add white fish. Add in fresh thyme, half-and-half cream and top with fresh chives.
Week 4: Easy Baked Tilapia Scampi
Spice it up at month-end with one of our favorites—Baked Tilapia Scampi. This is super easy to make ahead of time and then use throughout the week to top off salads or to add protein to pasta. You need just a handful of items: butter, parsley, minced garlic, lemon and white wine. Melt the butter in a pan, and add the garlic, lemon juice and wine. While you are doing this, coat the Tilapia with butter, and place it in the oven on broil. Once the Tilapia is cooked, mix it with the butter sauce and parsley, and serve it with pasta or vegetables.
There you have it: a seafood-based meal for each week to help you break out of a rut. Concerned about cost? Learn more about how seafood compares to meat. Want more help meal prepping? Check out our guide of 6 tips for learning how to meal prep.