Description
Healthy tilapia meal prep bowls with garlic herb fish and roasted vegetables over rice.
Ingredients
Scale
- 4 tilapia fillets
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 tablespoon lemon juice
- 1 teaspoon Italian seasoning
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon fresh parsley, chopped
- 2 cups cooked white rice
- 2 cups broccoli florets
- 1 cup baby carrots, sliced lengthwise
- 1 yellow squash, sliced
- 1 bunch asparagus, trimmed
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat oven to 400°F and line baking sheet with parchment paper
- Toss vegetables with oil and seasonings, roast for 12 minutes
- Mix garlic herb sauce ingredients in small bowl
- Place tilapia on baking sheet with vegetables, brush with sauce
- Bake 12-14 minutes until fish flakes easily
- Divide rice between containers
- Add one fish fillet and portion of vegetables to each
- Cool before sealing or serve immediately
Notes
- Use fresh tilapia for best results
- Adjust seasoning to taste
- Store in airtight containers for up to 4 days
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 5g
- Sodium: 650mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 34g
- Cholesterol: 65mg
Keywords: Healthy Fish Meal Prep, Tilapia Rice Bowls, High Protein Meal Prep, Roasted Vegetable Meal Prep, Easy Tilapia Recipe