HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP
Provided by Layla
Time 20m
Number Of Ingredients 12
Steps:
- Preheat oven to 400F.
- Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
- Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
- To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.
ROASTED TILAPIA AND VEGETABLES
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
- Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
- Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g
SHEET-PAN TILAPIA AND VEGETABLE MEDLEY
Unlike some one-pan dinners that require precooking in a skillet or pot, this one uses just the sheet pan, period. -Judy Batson, Tampa, Florida
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 2 servings.
Number Of Ingredients 13
Steps:
- Preheat oven to 450°. Line a 15x10x1-in. baking pan with foil; grease foil., In a large bowl, combine the first 5 ingredients. Add melted butter, garlic salt and pepper; toss to coat. Place vegetables in a single layer in prepared pan; bake until potatoes are tender, about 20 minutes., Remove from oven; preheat broiler. Arrange vegetables on 1 side of sheet pan. Add fish to other side. Sprinkle fillets with tarragon and salt; dot with softened butter. Broil 4-5 in. from heat until fish flakes easily with a fork, about 5 minutes. If desired, serve with lemon wedges and tartar sauce.
Nutrition Facts : Calories 555 calories, Fat 20g fat (12g saturated fat), Cholesterol 129mg cholesterol, Sodium 892mg sodium, Carbohydrate 56g carbohydrate (8g sugars, Fiber 8g fiber), Protein 41g protein.
ROASTED TILAPIA WITH VEGGIES AND LEMON
Tilapia is a white fish that does't have the "fishy" taste or smell. This fish is very veritable and can be used as a substitute for most fish recipes. This is one reason that my family and friends like this fish.
Provided by Leslie Speed Dutton @leslieann1968
Categories Fish
Number Of Ingredients 10
Steps:
- Heat oven to 400° F. On a large rimmed baking sheet, toss the potatoes, carrots, lemon, thyme, 2 tablespoons oil, and ¼ teaspoon each salt and pepper. Arrange in a single layer.
- Roast, tossing once, until the potatoes and carrots begin to soften, about 20 minutes.
- Toss the olives with the potato mixture; nestle the fish in it. Drizzle the fish with the remaining oil and season with paprika and ¼ teaspoon each salt and pepper.
- Continue to roast until the potatoes are golden brown and crisp and the fish is opaque throughout, 12 to 15 minutes.
TILAPIA WITH ROASTED POTATOES
This is my family's favorite tilapia dish, which is great because it's so easy to make! You can use any white fish you prefer in this recipe.
Provided by peloquinswife
Time 50m
Yield 4
Number Of Ingredients 11
Steps:
- Preheat the oven to 425 degrees F (220 degrees C). Spray a baking dish with nonstick cooking spray.
- Place potatoes, bell pepper, garlic, oil, and 1/2 teaspoon salt in the prepared dish; toss to coat.
- Bake in the preheated oven for 30 minutes. Add tomatoes. Place tilapia fillets on top of vegetables and sprinkle with remaining salt, pepper, and lemon zest. Continue to bake until fish flakes easily with a fork, about 10 minutes.
- Squeeze lemon juice over fish and serve.
Nutrition Facts : Calories 473.8 calories, Carbohydrate 77 g, Cholesterol 41 mg, Fat 5.9 g, Fiber 9.7 g, Protein 32.5 g, SaturatedFat 1 g, Sodium 665.4 mg, Sugar 5.1 g
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