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