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 Your email address will not be published.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