Baked Tilapia With Cauliflower Carrots Recipes

TILAPIA AND VEGETABLE CASSEROLE RECIPE

Steps:

• Whisk together marinade ingredients. Combine with tilapia in a large ziploc bag or bowl and marinate in the fridge 1 1/2 hours.
• Slice onions into thin half circles, slice bell pepper into thin strips and julienne or grate carrots. In a large skillet over medium/high, heat 2-3 Tbsp oil and saute onions for 3 min or until softened. Add sliced bell peppers and carrots and saute another 4-5 min or until softened. Remove from pan and set aside.
• Once fish is done marinating, drain and discard marinade. In the same empty skillet over medium/high, add 2-3 Tbsp oil and saute fish lightly on the skillet just until golden on the outside (about 2 min per side) - it's ok if it's not fully cooked through at this point.
• Layer the casserole dish with 1/2 of the vegetables on the bottom, then Place fish over the vegetables. Stir together 1 Tbsp ketchup and 1 Tbsp mayo and brush this mixture evenly over the top of the fish. Cover fish with remaining veggies. Sprinkle the top with salt and pepper to taste then cover tightly with foil or lid and bake at 375˚F for 15 min.

EASY BAKED TILAPIA

Steps:

• Preheat the oven to 375 degrees F (190 degrees F). Grease a 9x13 inch baking dish.
• Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
• Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

ROASTED CARROTS AND CAULIFLOWER WITH THYME

Steps:

• Preheat oven to 400 degrees F (200 degrees C).
• Combine carrots, cauliflower, olive oil, thyme, garlic, salt, and pepper in a roasting pan; cover with aluminum foil.
• Bake in the preheated oven for 20 minutes. Remove foil, stir vegetables, and continue cooking until vegetables are tender, about 15 minutes more. Toss vegetables with Parmesan cheese.

HEALTHIER EASY BAKED TILAPIA

Steps:

• Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish.
• Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.
• Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.

BAKED TILAPIA WITH VEGETABLES

Steps:

• 1. Preheat the oven to 400' Spray cooking oil on the bottom of a 9x13 baking dish. Place the tilipia filets which have been seasoned in the bottom of the baking dish.
• 2. The seasonings I use ( sparingly) are garlic powder and blackend redfish seasoning (chef paul's) Top each filet with a slice of lemon. Arrange the frozen vegetables (which have been seasoned lightly to your liking) around the fish.
• 3. Cover the dish and bake for 25-30 minutes until the vegetables are tender and the fish flakes easily with a fork. I serve the dish with a baked potato and a garden salad. Enjoy !

ROASTED TILAPIA AND BROCCOLI SHEET PAN DINNER

Steps:

• Preheat oven to 425F.
• Using Pam cooking spray, spray a large sheet pan with cooking spray.
• In a small cup, mix 1 tbs of olive oil, tarragon, and lemon juice
• Arrange Tilapia fillets on sheet pan in a way that they are not overlapping.
• Sprinkle garlic powder, salt and pepper on top of Tilapia fillets.
• Drizzle oil mixture on Tilapia fillets.
• Drizzle remaining 1 tbs of olive oil on broccoli.
• Put sheet pan in 425F degree oven for 20 min.
• Salt again to taste if needed.

OLD BAY® TILAPIA WITH BROCCOLI

Steps:

• Preheat the oven to 375 degrees F (190 degrees C). Grease a shallow baking dish.
• Place tilapia fillets in the prepared baking dish. Cut butter into 6 pieces and place 1 on top of each fillet. Season fillets with seafood seasoning and garlic salt and squirt a little lemon juice over each one. Arrange broccoli around the fillets.
• Bake in the preheated oven until fish is flaky and white all the way through and broccoli is blanched but still a little crunchy, about 20 minutes.

GARLIC PARMESAN TILAPIA OVER CAULIFLOWER RICE

Steps:

• Preheat oven to 425 degrees and line a baking sheet pan with foil sprayed with cooking spray. Place fish filets on baking pan and season with salt and pepper.
• Mix all of the ingredients for the topping together in a small bowl. Spread mixture over fish and bake for 15 minutes, then broil for 2-3 minutes, or until fish is white and flakey on the inside and lightly browned on top.
• While fish is cooking, sauté diced onion over medium to high heat in a skillet that has been sprayed with cooking spray. Once onion is soft, add cauliflower rice. Cook about 5 minutes and until heated. Remove from heat and drizzle with lemon juice and season with salt and pepper.
• Plate cauliflower rice and top with fish. Serve immediately with a side salad or other green veggie, if desired.

BAKED TILAPIA WITH CAULIFLOWER & CARROTS

Steps:

• Heat oven to 375ºF.
• Combine vegetables; spoon onto centers of 6 large sheets of heavy-duty foil sprayed with cooking spray. Top with fish; sprinkle with paprika.
• Fold foil to make 6 packets; place in single layer on baking sheet.
• Bake 30 min. or until fish flakes easily with fork. Remove packets from oven; let stand 5 min. Meanwhile, mix mayo and garlic until blended.
• Cut slits in foil with sharp knife to release steam before carefully opening each packet. Serve fish and vegetables topped with mayo mixture.