Veggie Topped Tilapia Recipes

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

VEGGIE-TOPPED TILAPIA

Veggie-Topped Tilapia image

I invented this fast weeknight dish using frozen tilapia fillets. My entire family loved it! I often serve it with crusty rolls, salad and a rice dish. It always gets raves! -Christine Bissonette, Scotia, New York

Provided by Taste of Home

Categories Dinner

Time 35m

Yield 4 servings.

Number Of Ingredients 10

Ingredients

4 tilapia fillets (5 ounces each)
1/3 cup white wine or reduced-sodium chicken broth
1/2 teaspoon seafood seasoning
1 medium onion, finely chopped
1 medium green pepper, finely chopped
1 small tomato, chopped
3 tablespoons lemon juice
1 teaspoon olive oil
1/4 teaspoon garlic powder
1/4 cup shredded Parmesan cheese

Steps:

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Drizzle with wine; sprinkle with seafood seasoning. Combine the onion, green pepper, tomato, lemon juice, oil and garlic powder; spoon over fillets. , Cover and bake at 425° for 15 minutes. Uncover; sprinkle with cheese. Bake 5-10 minutes longer or until vegetables are tender and fish flakes easily with a fork.

Nutrition Facts : Calories 192 calories, Fat 4g fat (2g saturated fat), Cholesterol 73mg cholesterol, Sodium 223mg sodium, Carbohydrate 8g carbohydrate (4g sugars, Fiber 2g fiber), Protein 29g protein. Diabetic Exchanges

TILAPIA WITH FRESH VEGETABLES

Tilapia with Fresh Vegetables image

Simply one of my favorite meals when it comes to clean eating. Simplistic, easy, and delicious.

Provided by haynes006

Categories Seafood Fish Tilapia

Time 40m

Yield 4

Number Of Ingredients 10

Ingredients

¼ cup extra-virgin olive oil
¼ cup chopped fresh basil
2 large zucchini, cut into 1/4-inch slices
2 large yellow squash, cut into 1/4-inch slices
2 large tomatoes, cut into 1/4-inch slices
1 ounce baby bella mushrooms, sliced
1 tablespoon minced garlic
4 tilapia fillets
4 tablespoons chicken-flavored bouillon granules
1 pinch lemon pepper, or to taste

Steps:

Combine oil, basil, zucchini, squash, tomatoes, mushroom, and garlic in a large saucepan over medium heat. Sprinkle bouillon over mixture, stir, and cover. Cook and stir every 5 minutes until vegetables are completely wilted, about 15 minutes.
Use a slotted spoon to remove vegetables from the gravy in the saucepan and transfer them to a bowl. Add tilapia to the gravy, sprinkle lemon pepper on top, and cover. Cook fish over medium heat about 5 minutes. Turn fish over and cook until fillets flake easily with a fork, about 5 minutes more. Serve vegetables and fish together.

Nutrition Facts : Calories 322.4 calories, Carbohydrate 15.6 g, Cholesterol 41.8 mg, Fat 17.1 g, Fiber 5.1 g, Protein 28.1 g, SaturatedFat 2.6 g, Sodium 1255.6 mg, Sugar 6.4 g

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