Sheet Pan Tilapia And Vegetable Medley Recipes

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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

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.

SHEET PAN BAKED TILAPIA AND ROASTED VEGGIES



Sheet Pan Baked Tilapia and Roasted Veggies image

Get a healthy dinner on the table in less than 30 minutes with this easy Sheet Pan Baked Tilapia. This recipe is also great for meal prep!

Provided by Garnish and Glaze

Categories     Dinner

Time 25m

Number Of Ingredients 11

4 6 ounce tilapia fillets
3 cups broccoli florets (cut into 1 inch pieces)
1 yellow squash (sliced)
1 1/2 cups carrots (thinly sliced)
4 Tablespoons olive oil ((divided))
2 Tablespoons lemon juice
1 Tablespoon garlic (minced)
1 Tablespon fresh parsley ((1 1/2 teaspoons dried))
1/4 teaspoon dried red pepper flakes
1/4 teaspoon onion powder
Salt & pepper

Steps:

  • Preheat oven to 400 degrees F.
  • Place veggies on baking sheet and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
  • In a small bowl, mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Place tilapia on pan between the veggies and rub the marinade on all sides of the fillets. Sprinkle tilapia with salt and pepper.
  • Bake for 12-15 minutes or until fish reaches 145 degrees F and flakes easily. Serve immediately.

Nutrition Facts : Calories 343 kcal, Carbohydrate 12 g, Protein 37 g, Fat 17 g, SaturatedFat 3 g, Cholesterol 85 mg, Sodium 148 mg, Fiber 3 g, Sugar 4 g, ServingSize 1 serving

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