Sharing a kitchensinkit meal prep recipe! These roasted veggies are great to prepare ahead of time for successful, healthy eating during the week. We paired our sweet potatoes, peppers, & tomatoes with tilapia this week, but this roasted vegetable/potato mixture would be great with any protein. Or, you can enjoy the veggies on their own! This recipe makes enough for 6 meals, so as an example, Richie & I will eat this for dinner Sunday, Tuesday, & Thursday.
11 pieces of tilapia (I usually have 1 ½ pieces & Richie has 2 pieces - serving sizes of protein should be about 6oz per meal). This is the frozen tilapia we buy from Costco. It is really good!
2lbs of grape tomatoes (we buy this at Costco)
6 bell peppers (we buy this at Costco)
5 sweet potatoes, peeled & diced
Desired seasonings to sprinkle on the sweet potatoes, veggies, & tilapia (my favorites are pictured below - Johnny's, garlic seasoning, paprika, ground red pepper, & onion powder. I probably use about a tablespoon of each)
Sriracha drizzled at the end (if desired)
INSTRUCTIONS FOR SWEET POTATOES
Peel & chop about 5 sweet potatoes
These will be baked on a pan in the oven. Spray your pan with cooking spray and add your desired seasonings.
Bake at 450 degrees for 30-45 minutes.
INSTRUCTIONS FOR PEPPERS & TOMATOES
Rinse then chop 6 bell peppers
Spray another large pan with cooking spray, add all the peppers & tomatoes, sprinkle with desired seasonings, and bake in the oven for about 20 minutes at 450 degrees.
COMBINING YOUR VEGGIES & POTATOES
Once your veggies & potatoes are done baking, portion them out into food storage containers so all you have to do is reheat them when you are ready to eat your dinner each night. I recommend reheating your veggies in a toaster oven so they get slightly crispy. We put ours on broil & reheat them for 10-20 minutes while the tilapia is cooking. You could also reheat these in the oven, on the stove top in a frying pan, or in the microwave!
The roasted tomatoes will burst open, which makes this dish have a little bit of sauce, but we also drizzled sriracha for extra sauce & some heat.
INSTRUCTIONS FOR TILAPIA (or substitute your desired protein here)
Defrost all of your tilapia at least one day before you plan to eat it if you bought frozen tilapia. You can put your frozen tilapia in the fridge to defrost overnight or in a bowl of cold water if you need it to defrost more quickly.
The only thing in this meal that should not be prepped ahead of time is the tilapia. You will cook the amount of tilapia you need each night you are eating this meal. For example, Richie & I will make 3.5 pieces of tilapia each night. Make sure your tilapia is defrosted and the best method for cooking it is in an air-fryer. You don’t need any breading, only sprinkle the tilapia with seasoning salt, but this method makes the fish come out slightly crispy which is great! Cook time in the air-fryer is 15 minutes & the cooking temperature is 400 degrees. I highly recommend an air-fryer because it is SO easy! If you don’t have an air-fryer, you can make the tilapia in the oven for the same cooking time & temperature as the air-fryer. If you don’t like seafood, this vegetable mix would be great with many other types of protein or by itself!
If you follow Beachbody's portion control containers, this recipe is 1 red (tilapia or your desired protein choice), 1 green (peppers & tomatoes), and 1 yellow (sweet potato). If you want to learn more about this diet, read this post!
If you try my tilapia with roasted sweet potatoes, peppers, & tomatoes recipe, tag me on Instagram! And if you are looking for more healthy recipes & meal planning tips, check out the kitchensinkit recipes page!