Blackened Tilapia Meal Prep
A flavorful and crunchy blackened tilapia meal prep that combines perfectly seasoned fish with hearty brown rice and roasted zucchini.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Pescatarian
Ingredients
Scale
- 2 lbs tilapia fillets
- 2 tbsp blackened seasoning
- 2 tbsp olive oil
- 2 cups brown rice
- 2 cups roasted zucchini
Instructions
- Preheat your oven to 400°F (200°C).
- Combine 2 cups of brown rice with 4 cups of water in a saucepan, bring to a boil, reduce heat, cover, and simmer for about 30-35 minutes or until tender.
- Drizzle olive oil on both sides of the tilapia fillets and sprinkle with blackened seasoning.
- Chop zucchini into bite-sized pieces and toss in olive oil, salt, and pepper.
- Lay the seasoned tilapia fillets on a baking tray and spread the zucchini out on another. Bake for around 12-15 minutes.
- Assemble your meal prep containers with brown rice, top with blackened tilapia, and roasted zucchini.
Notes
For extra crispiness, broil the fish for the last 2-3 minutes of cooking.
Nutrition
- Serving Size: 1 serving
- Calories: 500
- Sugar: 2g
- Sodium: 450mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 75mg
Keywords: blackened tilapia, meal prep, healthy recipes, easy dinner, fish recipe