Meal Prep: Fish with Sweet Potatoes and Veggies

 

Who says you can’t have hearty, healthy lunches on a time crunch? This meal takes very little prep time and about 20-35 minutes cook time.

Ingredients:

2 lbs whitefish (tilapia, cod, flounder, haddock, catfish)

OR 20 oz  salmon

2-24 oz bags of frozen vegetables

30 oz sweet potatoes (yams)

Olive oil (or any other) cooking spray

1 Tbsp Olive Oil

Spice Blend:

1 Tbsp Paprika

1 Tsp Cayenne Pepper

1/4 Tsp Ground Black Pepper

1/8-1/4 Tsp Sea Salt

Instructions:

-Preheat your oven to 450° F (230° C)

-Cut your sweet potatoes so that you have four even portions. If you are using a scale, which I highly recommend you do, this is 7.5 ounces each for 30 oz of sweet potatoes.

-Use the cooking spray to coat a baking sheet and place the one portion of sweet potatoes in each corner of the sheet. Once oven is preheated, place sweet potatoes in the oven, on the bottom rack, for 15 minutes.

– Pro tip: Once the oven is preheated, you should put your sweet potatoes in the oven ASAP, that way you can prepare other parts of the meal while the sweet potatoes are cooking.

-If your fish is frozen and you need to prep right now, here is a quick and easy tip for defrosting: Fill a large bowl with warm water from your faucet, place the fish in the water for 5 minutes or until you can bend them easily.

-Coat a second baking sheet with cooking spray and place your fish on the sheet.

-Drizzle olive oil over fish

-Generously apply spice mixture to fish

-When the timer goes off for sweet potatoes, add fish to the oven on the top rack. Reset timer for 10 minutes with both fish and sweet potatoes in oven.

-While the sweet potatoes and fish are cooking, set out 4-5 microwaveable containers with lids. (This is what you will be eating out of this week.)

-Split the frozen vegetables among your microwaveable containers.

-Once the timer goes off for your fish and sweet potatoes, remove both from oven. The fish will be fully cooked, but the sweet potatoes could take longer. Poke the sweet potatoes with a fork to make sure that they are fully cooked. The fork should cut easily to the center of the potato. If they are not fully cooked, place back in the oven for an additional 5-10 minutes.

-Once fish and sweet potatoes are fully cooked, allow to cool and place equal amounts in the containers over the frozen vegetables.

-To reheat, cook for 1’30” – 2’30”

-Be the envy of your coworkers as you chow down on delicious, healthy, and home-cooked food while they look on longingly.

Yields:

4-5 servings @ 360-380 calories per serving

Approximate Macronutrient profile: 3g Fat, 48g Carbs, 35g Protein

Significant micronutrients: 700g Potassium, 10g Fiber, 13g Sugar, Vitamin A 743%, Vitamin C 89%, Calcium 10%, Iron 7%