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This Baked Tilapia and Roasted Veggies is a low calorie and high protein dish that comes together in less than 25 minutes! 
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3.67 from 3 votes

Baked Tilapia & Roasted Veggies

This Baked Tilapia and Roasted Veggies is a low calorie and high protein dish that comes together in less than 25 minutes!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Dinner, entree, Main Course, main dish
Cuisine: American
Keyword: baked tilapia, baked tilapia and roasted veggies, baked tilapia and roasted veggies recipe, baked tilapia recipe, how to roast veggies, roasted vegetables, tilapia, tilapia and veggies, tilapia recipes
Servings: 4 servings
Author: Melanie Dueck

Ingredients

  • 4 (6-ounce) tilapia filets
  • 3 cups bite-sized broccoli florets
  • 1 ½ cups thinly sliced carrots
  • 1 sliced yellow squash
  • 4 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon minced garlic
  • 1 tablespoon chopped fresh parsley or 1 ½ teaspoons dried parsley
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon onion powder
  • salt
  • ground black pepper

Instructions

  • Preheat the oven to 400 degrees Fahrenheit.
  • Add 3 cups bite-sized broccoli florets, 1 ½ cups thinly sliced carrots, and 1 sliced yellow squash to a large baking sheet and drizzle with half of the 4 tablespoons olive oil. Season to taste with salt and ground black pepper, then move the vegetables to the sides of the pan.
  • Make a marinade by combining 2 tablespoons lemon juice, 1 tablespoon minced garlic, 1 tablespoon chopped fresh parsley, ¼ teaspoon red pepper flakes, and ¼ teaspoon onion powder in a small bowl.
  • Add 4 (6-ounce) tilapia filets to the baking sheet between the vegetables and brush generously with the marinade. Sprinkle with salt and pepper.
  • Bake for 12-15 minutes until the tilapia reaches 145 degrees Fahrenheit and flakes easily. Serve immediately with rice, pasta, or quinoa.

Nutrition

Calories: 344kcal | Carbohydrates: 12g | Protein: 37g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 85mg | Sodium: 148mg | Potassium: 1036mg | Fiber: 4g | Sugar: 5g | Vitamin A: 8664IU | Vitamin C: 77mg | Calcium: 79mg | Iron: 2mg

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