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Baked Tilapia and Roasted Veggies is a low calorie and high protein dish that comes together in less than 25 minutes! Light and tasty in every bite!
Moist, tender juicy tilapia pieces make a meal that is filling and delicious. Have a healthy meal with all the flavor! Sheet Pan Garlic Lime Salmon Fajitas or Garlic Brown Sugar Glazed Salmon are more fish recipes that I would recommend!
Baked Tilapia and Roasted Veggies
Hey guys! Melanie from Garnish & Glaze with a deliciously healthy dish to keep you on track with your resolutions to eat healthy. This Baked Tilapia and Roasted Veggies is one meal that has been helping keep me on track with my goal to eat more veggies and protein.
I have a hard time just snacking on raw veggies. Roasting them in the oven is super easy because I can just chop and toss them on the SAME pan as my protein. This works especially well with fish like in this Simple Salmon & Asparagus and Sesame Ginger Salmon & Broccoli. No babysitting, stirring, or dirtying another pot and everything is done at once.
How Do You Make Baked Tilapia?
- Preheat oven to 400 degrees F.
- Place veggies on [url:1]baking sheet and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
- In a [url:2]small bowl, mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Place tilapia on pan between the veggies and rub the marinade on all sides of the fillets. Sprinkle tilapia with salt and pepper.
- Bake for 12-15 minutes or until fish reaches 145 degrees F and flakes easily. Serve immediately with rice, pasta, or quinoa.
How Do You Prepare the Vegetables?
The veggies can be baked on the same pan as the tilapia as long as you cut them the proper thickness so that everything will finish cooking at the same time. Since carrots are firmer, they need to be cut thin. I like to use a mandolin which makes them all an even thickness. Squash or zucchini can be cut about 1/3 inch thick and broccoli florets should be cut into bite size one inch pieces.
Since the Tilapia is well seasoned, all you need to apply to the veggies is a little bit of oil and salt and pepper. To add some carbs, serve this meal with rice (brown if you want to go healthier), orzo, or quinoa. Enjoy!
What is Tilapia?
Tilapia is the common name for nearly a hundred species of cichlid fish from the tilapiine cichlid tribe. Tilapia are mainly freshwater fish inhabiting shallow streams, ponds, rivers, and lakes, and less commonly found living in brackish water. Tilapia is a white fish that was traditionally found in Africa, but is now farmed in many countries including domestically. It is an excellent source of protein and a good source of vitamins and minerals. So not only is it good for you, but the fact that it is delicious is just a bonus!
How Many Calories is Baked Tilapia?
A 3-ounce serving of baked tilapia has about 110 calories, according to the USDA National Nutrient Database for Standard Reference. A 3-ounce serving of fish is about the size of a checkbook. This serving contains nearly 23 grams of protein and about 2.5 grams of fat.
What Temperature Should Tilapia Be Baked To?
What is the Difference Between a Sheet Pan and a Cookie Sheet?
Cookie sheets and baking sheets are used interchangeably in recipes but there are differences. Both are rectangular, metal pans. Cookie sheets have one raised edge so cookies can slide off easily. Baking sheets have four raised edges, about an inch tall, and can be used for other purposes like roasting vegetables.
What Size is a Sheet Pan?
In American sizing, the full-size sheet pan is 26 by 18 in (66 by 46 cm), which is too large for most home ovens. A two thirds sheet pan (also referred to as a three quarter size sheet pan) is 21 by 15 in (53 by 38 cm). A half sheet pan is 18 by 13 in (46 by 33 cm); quarter sheets are 9 by 13 in (23 by 33 cm).
What Can Be Used Instead of a Sheet Pan?
You are welcome to a baking dish or aluminum baking dish, however, not all of the ingredients will fit in one baking dish. You may have to use two to accommodate the ingredients or half the recipe.
Can I use Aluminum Foil on the Sheet Pan?
Yes, you can use aluminum foil. Spray the foil with a bit of oil or use a paper towel to spread a little bit of oil to help the cookies from sticking. You can also use silicone baking sheets but they tend to be floppy. You have to butter or grease the foil to prevent the baked item from sticking to the foil. Use a silicone nonstick baking mat such as a Silpat. If you are baking on a flat tray, a silicone-based heat resistant baking sheet is usually a better alternative than parchment paper.
Can You Use Cod Instead of Tilapia?
Yes! Cod works well with this recipe too! You will cook it the same.
Is This A Great Meal Plan Option?
Yes! I love making this on Sundays and putting one piece of Tilapia with a cup of vegetables for 4 days. It is a great go-to meal and lasts in the refrigerator for those 4 days.
To warm them up, I just use a microwaveable safe dish and heat for 2 minutes then turning the tilapia and stirring the vegetables. Heating for another 1 to 2 minutes until it is warm. If you are looking to reheat it in the oven, I recommend placing in an oven safe dish and preheating the oven to 350 degrees Fahrenheit and baking for about 8-10 minutes.
Looking For More Sheet Pan Recipes? Here are some to try!
- Sheet Pan Crispy Parmesan Garlic Chicken
- Cajun Shrimp and Sausage Vegetable Sheet Pan
- Sheet Pan Garlic Paprika Chicken and Veggies
- Sheet Pan Crispy Cheddar Pork Chops
- Sheet Pan Roasted Garlic Butter Herb Chicken with Potatoes and Brussels Sprouts
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Baked Tilapia & Roasted Veggies
Ingredients
- 4 6 ounce tilapia fillets
- 3 cups broccoli florets cut into 1 inch pieces
- 1 1/2 cups carrots thinly sliced
- 1 yellow squash sliced
- 4 Tablespoons olive oil divided
- 2 Tablespoons lemon juice
- 1 Tablespoon garlic minced
- 1 Tablespon fresh parsley 1 1/2 teaspoons dried
- 1/4 teaspoon dried red pepper flakes
- 1/4 teaspoon onion powder
- Salt & pepper
Instructions
- Preheat oven to 400 degrees F.
- Place veggies on [url:1]baking sheet[/url] and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
- In a [url:2]small bowl[/url], mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Place tilapia on pan between the veggies and rub the marinade on all sides of the fillets. Sprinkle tilapia with salt and pepper.
- Bake for 12-15 minutes or until fish reaches 145 degrees F and flakes easily. Serve immediately with rice, pasta, or quinoa.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Vegetables were raw when the fish was done. I won’t be making this again.
Made this last night and my family really enjoyed it. Thanks for a healthy, tasty and easy recipe. The best part is that my husband thought it looked like an elaborate meal:-)
Can I use a frozen bag of veggies with this.
Of course! That will be quicker and tastes just as great! Enjoy!
Gotta try this healthy recipe!