What’s in the lunch box? (Week 3)

Hello friends!

Welcome back to the meal prep series! Thank you for those who have reached out, liked, and also commented on the post. Truly love the feedback!

This week, I’m sharing with y’all another super easy meal prep. Not only is it super quick and yummy, but it’s pretty reasonable priced too (especially if you have most of the ingredients right in your kitchen/pantry already)! The best part of this recipe is also how universal it is – in the sense that you can change it up so many ways, which you will see in the upcoming weeks!

So I’ve been craving fish lately and thought this would be the perfect week to make some fish for lunch. As I was taking Friday off this week (yay flex days) and again we have a bunch of leftovers in the fridge (from my fam – yes I mooch off them too), I made enough for two lunches! If you’re into the whole make one meal for the whole entire week, no sweat! Just cook up more fish and double the recipe πŸ™‚

Pan Fried TilapiaΒ with a Garlic white wine and butter sauce


  • 2 tilapia fillets**
  • 2 cloves of garlic, minced
  • 2 tbsp of white wine
  • 1-2tbsp of unsalted butter (depends on how much sauce you want)
  • S&P
  • EVOO

**I bought tilapia fresh from the store and it came in a group of 4 large fillets. I only used two and I froze the other two fillets. Also for ease of cooking & storing in freezer bags, I also cut the fillets in half. If you don’t want to buy the fresh ones, frozen ones are totally okay too (those of you who have Costco memberships – this is the time to use it and grab yourself a giant frozen pack of tilapia)! Make sure you remember to thaw it the day before!

I know…that’s it! It’s super crazy simple, but really delish. If you’re not into tilapia, substitute for another type of fish of your choosing (recommend: arctic char or haddock). If you love garlic, like I do, add in more! Alter these recipes to the way you like them!!
In terms of what I ate the fish with, I just went with plain steamed jasmine rice on the side. Other options would be roasted potatoes (stay tuned – I will share a recipe for this too in the future), mashed potatoes, roasted asparagus/other veggies or even a nice garden salad.

1. Season your fish on both sides with S&P.
2. Drizzle EVOO at the bottom of your skillet, enough so that it just covers the bottom of the pan.
3. In medium high heat, sear the fish on both sides. I usually do this around 1.5/2 mins on each side or until the fish is golden & has a nice crust on the outside from the pepper you seasoned it with.

4. Turn the heat down to low and add your butter into the pan. Wait until the butter melts, then add your garlic. Add your wine. The reason I say turn down the heat is once you add the wine, if your heat is at medium/high, your garlic is going to burn. Then your sauce is going to be very bitter!
5. Baste your fish with the sauce – take a spoon, spoon the sauce on top of your fish and do this over and over again.


THAT’S IT. Isn’t that crazy? It literally takes not even 5 minutes to cook! You can throw some herbs on top if you have some at home (little parsley is always a good garnish!).

If you’re cooking this recipe in the near future, let me know what you think & different ways you’ve played around with it!

Stay tuned for next week’s blog post – I’m totally feeling soup next week!

Cheers xo


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