Baked Tilapia With Vegetables Recipes

BAKED TILAPIA WITH VEGGIES IN FOIL

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.

HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP

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.

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.

BAKED TILAPIA

Steps:

• Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.

ROASTED TILAPIA AND VEGETABLES

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.

BAKED TILAPIA WITH VEGETABLES

Steps:

• Preheat oven to 450°F.
• Lay down aluminum foil on baking sheet and arrange fillets in a single layer.
• Sprinkle with salt and paprika; Set aside.
• In a small skillet, heat olive oil; quickly saute portabello, green onion and yellow pepper, about 2-3 minutes.
• Add tarragon, and simmer 2-3 minutes more.
• If this mixture is very wet, simmer to reduce another minute or two.
• Spoon contents of skillet over fish.
• Bake@ 450F 20 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 !

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.