Best Tilapia With Fresh Vegetables Recipes

ROASTED TILAPIA AND VEGETABLES

Roasted Tilapia and Vegetables image

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

Ingredients

1/2 lb fresh asparagus spears, cut in half
2 small zucchini, halved lengthwise, cut into 1/2-inch pieces
1 red bell pepper, cut into 1/2-inch strips
1 large onion, cut into 1/2-inch wedges, separated
2 tablespoons olive oil
2 teaspoons Montreal steak seasoning
4 tilapia fillets (about 1 1/2 lb)
1 tablespoon butter or margarine, melted
1/2 teaspoon paprika

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

HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP

Healthy Sheet Pan Tilapia and Veggies + Meal-Prep image

Provided by Layla

Time 20m

Number Of Ingredients 12

Ingredients

4 6-ounce tilapia fillets
2 cloves garlic (crushed and diced)
3 tablespoons olive oil or melted butter
2 tablespoons lemon juice
3 teaspoons fresh Parsley (or dried)
1 teaspoon Oregano (fresh or dried)
salt and pepper to taste
1 large zucchini (sliced)
1 cup baby carrots (cut in halves)
2 cups broccoli florets (fresh or frozen)
1/2 lb asparagus (tough ends removed)
2 cups cooked rice for meal prepping

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.

BAKED TILAPIA WITH VEGGIES IN FOIL

Baked Tilapia with Veggies in Foil image

This is an easy and tasty way to prepare tilapia in foil with veggies.

Provided by alounsb2

Categories Seafood Fish Tilapia

Time 30m

Yield 4

Number Of Ingredients 6

Ingredients

4 (4 ounce) fillets tilapia fillets
2 carrots, julienned
1 stalk celery, julienned
2 shallots, thinly sliced
2 tablespoons dry vermouth
2 tablespoons butter

Steps:

Preheat the oven to 450 degrees F (230 degrees C).
Create aluminum foil packets for each fillet. Place fish into the individual foil packets and place carrots and celery on top of each fillet. Divide vermouth and butter evenly between each pouch. Seal each foil packet and place on a baking sheet.
Bake in the preheated oven until fish fillets flake easily with a fork, 15 to 20 minutes.

Nutrition Facts : Calories 206.8 calories, Carbohydrate 8.5 g, Cholesterol 56.3 mg, Fat 7.4 g, Fiber 1.2 g, Protein 24 g, SaturatedFat 4 g, Sodium 123.4 mg, Sugar 3 g

VEGETABLE STEAMED TILAPIA

Vegetable Steamed Tilapia image

Tilapia fillets steamed with vegetables. I am generally not a fish person, but this turned out great.

Provided by Kent

Categories Seafood Fish Tilapia

Time 40m

Yield 6

Number Of Ingredients 8

Ingredients

1 teaspoon olive oil, or as needed
6 tilapia fillets
4 stalks celery, halved lengthwise and crosswise
1 cup fresh baby carrots
1 bell pepper, cut into chunks
½ red onion, sliced
1 pinch Greek seasoning, or to taste
salt and ground black pepper to taste

Steps:

Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil and oil lightly with olive oil.
Arrange tilapia fillets onto prepared baking sheet. Place celery, carrots, bell pepper, and red onion on top of fillets. Season with Greek seasoning, salt, and black pepper. Lay a sheet of aluminum foil over the top and fold edges together to seal the packet.
Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.

Nutrition Facts : Calories 138.7 calories, Carbohydrate 4.4 g, Cholesterol 41 mg, Fat 2.4 g, Fiber 1.5 g, Protein 23.6 g, SaturatedFat 0.5 g, Sodium 125.9 mg, Sugar 2.4 g