Healthy Spicy Tilapia, Brussels Sprouts, and Sweet Potato

A nutrient-packed recipe for lunch or dinner! Ingredients, macro breakdown, and calories below.

You’ll need two pans to make this healthy tilapia recipe. Coat one pan with extra virgin olive oil spray, put the tablespoon of olive oil in the other, and set to medium heat. Next, wash your sweet potato and puncture with a fork 8-12 times, making sure all areas are addressed. Dampen a paper towel and wrap it around the sweet potato, then microwave for 6-7 minutes (or until soft).

Cut the brussels sprouts in half and put in the pan with the tablespoon of olive oil, flat side down (I also sprayed with EVOO lightly once in the pan). Spread the parmesan cheese evenly over the brussels sprouts. Don’t worry if some cooks on the pan itself, it’s a delicious crispy garnish for the sprouts once they’re cooked!

Place the tilapia in the sprayed pan on medium heat, covered, for ~5 minutes. Flip, ensuring the bottom is golden-brown, and season with the crushed chili peppers to taste. Remove from the burner once both sides are golden brown and the fish reaches 145 degrees fahrenheit.

Flip the sprouts every ~3-4 minutes, ensuring that the flat side is golden brown and the sprouts are soft before removing from the burner.

The last step is to cut the sweet potato in half, mash slightly with a fork, and split your grass-fed butter before placing a pad on each half of the potato.

Ingredients

• 4 ounces Brussels Sprouts (48 calories)
• 1 medium Sweet Potato (~170 calories)
• 8 ounces Tilapia (220 calories)
• 1 tablespoon Organic Extra Virgin Olive Oil (120 calories)
• 2 tablespoons Grated Parmesan Cheese (54 calories)
• 1 tablespoon Kerrygold Grass-Fed Butter (100 calories)
• Dash of Crushed Chili Peppers

Totals:

• ~713 calories
• 52g carbohydrates
• 35g fats
• 54g protein

You’re all set – it’s time to put away the recipe to dig in and enjoy your healthy tilapia!

Looking for more great recipes? Click the link!

• FIThinking Recipes