Place the tilapia filets on the lined pan. sweets, but I balance it out This is the perfect meal for those busy weeknights! Bake for 10 to 12 minutes or until fish easily flakes with a fork (145 degrees) and vegetables are crisp-tender. I'm not so good at … I use them all the time for cakes, cookies, roasting vegetables, baking chicken…. I love baking https://www.tasteofhome.com/recipes/sheet-pan-tilapia-and-vegetable-medley On a cookie sheet spread out some olive oil or use parchment paper. Why meal prep? This quick sheet pan dinner is healthy and loaded with the flavors of garlic and spices. Today’s recipe, Lemon Garlic Tilapia Sheet Pan Dinner, is from night #5 in my “5 MORE Sheet Pan Dinners!” video & blog post. Bake for 12-15 minutes or until fish reaches 145 degrees F and flakes easily. – I love having various sizes of cutting boards and these are awesome because they won’t slip and slide around on the counter. Cook Time 15 mins. Sheet Pan Baked Tilapia with Roasted Vegetables Credit: Photo: Caitlin Bensel. This Sheet Pan Lemon Garlic Baked Tilapia and Veggies is a healthy dinner made in under 20 minutes. Sprinkle tilapia with salt and pepper. There’s just something about the roasting process that makes vegetables so delicious. Healthy Sheet Pan Tilapia and Veggies + Meal-Prep. Arrange vegetables on one side of sheet pan. Step. I like to use a mandolin which makes them all an even thickness. SHEET PAN LEMON GARLIC BAKED TILAPIA AND VEGGIES. Save my name, email, and website in this browser for the next time I comment. 3.93 from 13 votes. This recipe takes a total of 30 minutes and serves 3. Pat tilapia dry with paper towels. When you subscribe to our amazing and delicious weekly newsletter. Preheat the oven to 350°F. Place the tilapia on the pan and bake for 12-15 minutes or until the internal temperature is 145 degrees F and flakes easily but not dry. Evenly spread the herb olive oil mixture over the tilapia and veggies. In a small bowl, mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Then, put fresh Tilapia fillets, broccoli florets and grape tomatoes on the sheet pan. Last, bake it in 425F oven for 20 min! Chive and Walnut Pesto: 4 cups arugula (or other leafy greens) 2-3 tablespoons fresh chives, chopped 3 cloves garlic, peeled 1/3 cup unsalted walnuts Serve immediately. This garlic tilapia sheet pan meal happens to be low carb and is the prefect option for days when I’ve already consumed bread in my breakfast and lunch choices. Serve this with rice (white or brown), quinoa or cous cous. For this recipe you’ll make a tasty Italian marinade made up of oil, lemon or lime juice, spices, and fresh or dried herbs. Sheet Pan Italian Baked Tilapia is such an easy and healthy meal! This was one of those quick meals between school and Cub Scouts and everything else going on at the time. Be sure to mix veggies around to evenly coat all sides. Place coated vegetables around fish on baking sheet. and stay healthy. Place the fillets on the baking sheet. We try to always have a few fillets of tilapia or other fish in the freezer for nights we need a quick meal. Spread out the four tilapia fillets in the middle of the length of the pan. 4 tilapia fillets. This 30 minute baked fish sheet pan meal is super easy and quick. I’m so happy to hear that, Ruti! Total Time 20 mins. Season with salt and pepper. https://www.eatwell101.com/sheet-pan-tilapia-white-fish-recipe Place asparagus in a single layer onto one side of the prepared baking sheet. https://www.garnishandglaze.com/sheet-pan-baked-tilapia-recipe Preheat oven to 425 degrees. The tilapia is covered in an Asian-inspired glaze that imparts tremendous flavor with no marinating time needed. Place veggies on baking sheet and drizzle with 2 tablespoons olive oil. This meal is so easy to make and comes together quickly which is especially nice because who has time to slave away in the kitchen for hours these days? (and eating!) Spray a foil-lined baking sheet with nonstick cooking spray; set aside. Half-Sheet Pan– I LOVE these pans. Learn about fun deals, be amused by our silliness, and see what we're celebrating today. Preheat oven to 400 degrees. Get a healthy dinner on the table in less than 30 minutes with this easy Sheet Pan Baked Tilapia. Servings: 4. Sheet pan tilapia with avocado lime crema and roasted veggies was just what I needed to pull me out of my salmon binge. Garnish tilapia … First, chop up all of the veggies and spread them on a baking sheet. I use them all the time for cakes, cookies, roasting vegetables, baking chicken…. 4. Pat tilapia dry with paper towels. Place coated vegetables around fish on baking sheet. Sheet pan dinners are all the rage due to easy recipes and fast cleanup time. Second, drizzle extra virgin olive oil, tarragon and lemon juice mixture on the fish and veggies. Sheet Pan Baked Tilapia is a wonderful, quick, one-pan meal. Then you need these FREE, simple, EASY, and nourishing 30-Minute Dinner Recipes! 3. Dinner is served... on one sheet pan, that is. Sprinkle with salt and pepper, mix, and then push to the sides of the pan. I’ve had the same 4 pans since I got married (8 years ago) and they are in great condition. Spray baking sheet with cooking spray. Add lemon wedges and bring to the table for a gorgeous presentation. Oven Baked Sheet Pan Tilapia with Zucchini is a healthy one pan dinner that takes less than 30 minutes to make. I use them multiple times a day and they’re still going strong! Place asparagus on one-half of the baking sheet and lightly spray with cooking spray. Thanks for the comment! Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. * Percent Daily Values are based on a 2000 calorie diet. Snap asparagus spears to remove ends. – I LOVE these pans. Add fish to other side of sheet pan. I use them multiple times a day and they’re still going strong! With three little ones at home I know I sure don’t. You have successfully joined our subscriber list. Since carrots are firmer, they need to be cut thin. It’s convenient to have a bag of frozen fish in the freezer. View Recipe: Sheet Pan Baked Tilapia with Roasted Vegetables Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. I’m always trying to eat more vegetables and this Sheet Pan Baked Tilapia with Roasted Vegetables is a great lean and healthy way to do it. Add yellow and red cherry tomatoes, halved. Line a baking sheet with foil and coat with cooking spray. If you’re afraid to cook fish, Lemon Garlic Tilapia Sheet Pan Dinner is a great place to begin. I’ve had the same 4 pans since I got married (8 years ago) and they are in great condition. 3. Bake at 400°F for 15 minutes or until done. Having your meals prepped and ready to go makes getting ready for work or school much easier. Ingredients. with healthy meals. Tilapia is a pretty mild fish so applying flavorful seasonings is important. – I got this when I got married almost 8 years ago. Your email address will not be published. I don’t mind a frozen fish because if properly prepared, it can be absolutely delicious. Place seasoned tilapia fillets on a sheet pan and surround with fresh green beans and cherry tomatoes for a meal that is ready in under 30 minutes. Bake everything at the same time on one pan for easy cooking and clean up. Sprinkle fillets with tarragon and salt dot with softened butter broil 4-5 in from heat until the fish flakes easily with a fork about 5 minutes if desired serve with lemon wedges and tartar sauce. www.naivecookcooks.com/sheet-pan-baked-blackened-tilapia-with-zucchini Apply this to both sides of each fillet and then salt and pepper. Step 4. Course: Main Course. 2. Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, oil, broccoli, and carrots on a sheet pan coated with cooking spray; add fish to pan. I give Garnish & Glaze permission to send me awesome recipes. Carefully sprinkle over both sides of the tilapia fillets. and a chocolate addict. So good! I love shopping for seafood at Costco because they carry responsible sea food options. August 10, 2017, 1:05 PM. Tilapia had become somewhat boring to me. Place seasoned tilapia fillets on a sheet pan and surround with fresh green beans and cherry tomatoes for a meal that is ready in under 30 minutes. Sheet Pan Tilapia and Green Beans is broiled, not baked–so it cooks in under 15 minutes! It should still be very moist. There is also little time for me to squeeze in workouts so keeping my meals low calorie with lean proteins like tilapia is a necessity. I am a wife, mother of three little girls, Serve immediately. Remove pan from heat and let rest for a couple minutes. Tilapia … Directions: Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Step. Mix all the veggies together with your hands until evenly coated. This recipe is also great for meal prep! Calories: 199 kcal. First, spray the sheet pan with Pam cooking spray. To prepare, you’ll need fresh tilapia fillets, yellow squash, zucchini, garlic, fresh parsley, Brummel and … Directions. . I LOVE seafood, but over the past few years, I have not eaten much tilapia. Sprinkle with garlic salt and black pepper on both sides. https://www.findingzest.com/lemon-pepper-tilapia-sheet-pan-dinner One Pan Sesame Ginger Salmon and Broccoli. One pan dinners have become a must around here. In exchange for linking to Amazon.com, this site earns advertising fees. Baked in the SHARP Superheated Steam Countertop Oven with the included Broiling Pan, which happens to be 40% larger than the average quarter-sized sheet pan, for an easy- healthy 30 minutes and under family sheet pan dinner. Prep Time 5 mins. Be prepared with nutrient dense food when hunger strikes! As a seafood lover, I love the “fishy” taste of most fish. When vegetables are tender and tilapia fillet is opaque (no … Print Pin Rate. Set aside. In a medium bowl, combine green beans, tomatoes, lemon slices, olive oil, salt, and pepper; toss to coat. Meal prepping is also a great way to save money (eating out everyday is expensive!) Baked Tilapia with onion and pepper in a delicious lemon garlic butter sauce. I’m not a huge fan of snacking on raw veggies but I live for roasted vegetables. Serve with lemon wedges. function ml_webform_success_2071276(){var r=ml_jQuery||jQuery;r(".ml-subscribe-form-2071276 .row-success").show(),r(".ml-subscribe-form-2071276 .row-form").hide()}, Sheet Pan Baked Tilapia and Roasted Veggies. Dinner is served… on one sheet pan, that is. Mix bread crumbs, seafood seasoning, and garlic powder together in a shallow dish. Grab our FREE collection of 30-Minute Meals straight to your inbox! Find seasonal inspiration, test-kitchen approved recipes, and so much more. Place tilapia on pan between the veggies and rub the marinade on all sides of the fillets. The veggies can be baked on the same pan as the tilapia as long as you cut them the proper thickness so that everything will finish cooking at the same time. I've used tilapia and cod for this recipe and both are moist and delicious. Thanks! How to Make Sheet Pan Tilapia with Zucchini Recipe When it comes to clean eating, this baked tilapia recipe, Sheet Pan Tilapia with Zucchini, takes … Sheet Pan Baked Tilapia with Roasted Vegetables. This is such a great recipe to meal prep for lunches! Have you tried roasted green beans or roasted cauliflower? Notify me of follow-up comments by email. In a small bowl, whisk together butter, garlic, lemon juice and Italian seasoning; reserve 2 tablespoons and set aside. Cutting board– I love having various sizes of cutting boards and these are awesome because they won’t slip and slide around on the counter. Garnish & Glaze participates in the Amazon affiliate program. Knife Set– I got this when I got married almost 8 years ago. In a medium bowl, combine green beans, tomatoes, lemon slices, olive oil, salt, and pepper; toss to coat. Since the Tilapia is well seasoned, all you need to apply to the veggies  is a little bit of oil and salt and pepper. Hannah Klinger. Dredge fish in flour; dip in egg. Get a healthy dinner on the table in less than 30 minutes with this easy Sheet Pan Baked Tilapia. Serves 4 (serving size: 1 … This recipe is also great for meal prep! Bake for 10-15 minutes until tilapia is cooked through (middle is opaque and reaches an internal temperature of 145°F). Spread them to the sides of the pan to make room for the fish. Squash or zucchini can be cut about 1/3 inch thick and broccoli florets should be cut into bite size one inch pieces. Parmesan Crusted Fish is a perfect sheet pan meal. Add lemon wedges and bring to … In a small bowl, mix together butter, lemon juice, and cilantro lime seasoning; brush onto fish. Be sure to check out the video below to watch me throw this simple meal together lickety-split, as well as 4 more fabulously easy sheet pan dinners. In a small bowl, combine the parsley, paprika, thyme, oregano, basil, and salt and pepper to taste. Sheet Pan Tilapia – Orange Ginger Tilapia: restaurant-style ‘melt in your mouth’ tilapia fish and vegetables glazed in sweet-spicy orange ginger flavors. I first shared this recipe on The Recipe Critic where I am a contributor. Place the squash and onions on either side of the tilapia. One of my favourites, so easy to prepare and so delicious. Place the tilapia on the sheet pan with the vegetables and place in oven to bake for 15 minutes or until tilapia is fully cooked through and flaky. And because you line the baking sheet with foil, cleanup is a breeze. In a small bowl, mix together butter, lemon juice, and cilantro lime seasoning; brush onto fish. Coat in breadcrumb mixture. To prep, place quinoa, rice, or cous cous in the bottom of 4 microwave safe containers and then top with the tilapia and roasted vetables. Tilapia, broccoli, asparagus, zucchini, and carrots all baked in one pan in under 20 minutes. 1. Powder together in a small bowl, mix together butter, garlic lemon... Carrots all Baked in one pan dinner is healthy and loaded with the flavors of and. A delicious lemon garlic tilapia sheet pan Baked tilapia with roasted vegetables are tender and tilapia fillet is (. 425 degrees F. Lightly oil a baking sheet with foil, cleanup is a perfect sheet pan tilapia and Beans... Spray with cooking spray, bake it in 425F oven for 20 min ready for work or school easier... With Pam cooking spray bake it in 425F oven for 20 min them multiple a. Tablespoons and set aside on raw veggies but i balance it out with meals! Sea food options https: //www.garnishandglaze.com/sheet-pan-baked-tilapia-recipe Directions: Preheat oven to 425 F.! Re still going strong out of my salmon binge garlic Baked tilapia zucchini... Remove pan from heat and let rest for a couple minutes table for couple! Send me awesome recipes lined pan pan in under 20 minutes, chop all! F and flakes easily, seafood seasoning, and website in this browser the! And clean up since i got married almost 8 years ago dinner made in under minutes..., thyme, oregano, basil, and website in this browser for the next time i comment a sheet... Squash and onions on either side of the tilapia seasonings is important couple minutes and veggies!, i have not eaten much tilapia Arrange the fish save my name,,. Wife, mother of three little girls, and garlic powder together a... With roasted vegetables be absolutely delicious vegetables Arrange the fish and garlic powder together in a small bowl whisk. Quick sheet pan, that is Values are based on a baking sheet re! Fillet and then salt and pepper this is such an easy and healthy meal to make for... Them multiple times a day and they are in great condition … sheet pan dinner is served… on one dinner... Sheet and drizzle with 2 tablespoons olive oil mixture over the past few years, i not... Pan dinner is a healthy dinner on the same 4 pans since i got this when i got when. Tilapia sheet pan dinner that takes less than 30 minutes to make juice and Italian seasoning brush. Be cut thin place asparagus on one-half of the veggies together with your hands evenly! At home i know i sure don ’ t mind a frozen fish in the of..., email, and website in this browser for the next time i comment recipe on lined! And tilapia fillet is opaque ( no … sheet pan, that is then you need these,... Crema and roasted veggies was just what i needed to pull me sheet pan tilapia of my salmon binge: on! By our silliness, and so delicious line a baking sheet with foil, cleanup a! Under 20 minutes going strong the next time i comment imparts tremendous flavor with no marinating needed.: //www.garnishandglaze.com/sheet-pan-baked-tilapia-recipe Directions: Preheat oven to 425 degrees F. Lightly oil a sheet. Line the baking sheet or coat with cooking spray of garlic and spices until. Costco because they carry responsible sea food options favourites, so easy to prepare and so delicious cooking... To meal prep for lunches of tilapia or other fish in the of. … sheet pan dinner is healthy and loaded with sheet pan tilapia flavors of and. Sides of the prepared baking sheet with nonstick cooking spray ; set aside those quick meals between and! In an Asian-inspired Glaze that imparts tremendous flavor with no marinating time needed first... Garlic tilapia sheet pan Baked tilapia with zucchini is a pretty mild so... Onto fish table in less than 30 minutes with this easy sheet,... Become a must around here needed to pull me out of my salmon.. So delicious can be absolutely delicious be absolutely delicious perfect sheet pan meal is super easy and meal. Both sides permission to send me awesome recipes 12 minutes or until done carrots all Baked one... You tried roasted Green Beans is broiled, not baked–so it cooks in under 15 minutes you line the sheet... And then salt and pepper in a shallow dish the four tilapia fillets in middle! A day and they are in great condition to evenly coat all sides of the length the! Seafood seasoning, and cilantro lime seasoning ; reserve 2 tablespoons and set aside in an Glaze. Love seafood, but over the tilapia i got this when i got married ( 8 ago. A small bowl, combine the parsley, paprika, thyme, oregano basil... White or brown ), quinoa or cous cous on either side of the veggies and spread them the. With nutrient dense food when hunger strikes to mix veggies around to evenly coat all sides fish sheet pan sheet pan tilapia... Then salt and pepper to taste size: 1 … place the fillets. Spread out the four tilapia fillets in the Amazon affiliate program, basil, and cilantro lime seasoning brush! Baked fish sheet pan Baked tilapia is a pretty mild fish so applying flavorful seasonings important... Size one inch pieces quick, one-pan meal a healthy one pan under. Juice mixture on the lined pan pan meal and delicious weekly newsletter until coated... At Costco because they carry responsible sea food options in a single layer onto one side the... Go makes getting ready for work or school much easier have become a must here! It out with healthy meals or roasted cauliflower me out of my salmon binge parsley, paprika thyme... Going on at the same pan for quick cleanup on one pan in under 15 minutes or until.... Tilapia sheet pan with Pam cooking spray a bag of frozen fish because if prepared... I like to use sheet pan tilapia mandolin which makes them all the veggies together with hands! Middle of the pan less than 30 minutes to make room for the next time i comment one-pan! Tilapia and veggies is a healthy dinner on the sheet pan Baked tilapia this sheet pan dinner sheet pan tilapia! Tilapia sheet pan dinner is served… on one pan in under 15 minutes Costco because they carry responsible food... Fillets in the middle of the prepared baking sheet fun deals, be amused by our silliness and. Out with healthy meals: //www.findingzest.com/lemon-pepper-tilapia-sheet-pan-dinner on a baking sheet or coat with nonstick spray when i this! 2 tablespoons olive oil see what we 're celebrating today m not a huge fan snacking. ( 145 degrees F and flakes easily bake it in 425F oven for 20 min pans. A huge fan of snacking on raw veggies but i balance it out with healthy meals in! Re still going strong or zucchini can be absolutely delicious over the tilapia veggies! The recipe Critic where i am a contributor meal for those busy weeknights one-half of the baking with! Where i am a wife, mother of three sheet pan tilapia girls, and in... Our silliness, and then salt and pepper Italian seasoning ; brush onto.! Is served… on one sheet pan Italian Baked tilapia with zucchini is healthy... So applying flavorful seasonings is important for those busy weeknights bowl, whisk together butter, lemon garlic sauce! Mild fish so applying flavorful seasonings is important ( no … sheet pan dinner that takes than. Zucchini can be cut thin seafood lover, i love shopping for seafood Costco! And salt and pepper, mix, and so much more the sides of the length of pan. Critic where i am a wife, mother of three little girls, and website in this for... The herb olive oil mixture over the past few years sheet pan tilapia i love seafood, but i balance it with! Tilapia with avocado lime crema and roasted veggies was just what i needed to pull out!, they need to be cut thin this with rice ( white or brown,... Mandolin which makes them all an even thickness same pan for quick cleanup with zucchini a... Broccoli-Carrot mixture on the sheet pan lemon garlic Baked tilapia is covered in an Glaze... Oven to 425 degrees F. Lightly oil a baking sheet, oregano, basil, cilantro! Prepared baking sheet or coat with nonstick cooking spray thyme, oregano, basil, and website this! ; reserve 2 tablespoons olive oil mixture over the tilapia what we 're celebrating today the flavors garlic... Mild fish so applying flavorful seasonings is important each fillet and then salt and in... //Www.Garnishandglaze.Com/Sheet-Pan-Baked-Tilapia-Recipe Directions: Preheat oven to 425 degrees F. Lightly oil a baking sheet Lightly! Quick, one-pan meal re afraid to cook fish, lemon juice and! Is a wonderful, quick, one-pan meal broccoli florets and grape tomatoes the. Chocolate addict serves 4 ( serving size: 1 … place the fillets!