Best 4 Sheet Pan Tilapia And Vegetable Medley Recipes
Sheet pan tilapia and vegetable medley is a simple, healthy, and flavorful dish that is perfect for a weeknight meal. This recipe is easy to follow, and it can be tailored to your own dietary preferences. The tilapia is cooked on a sheet pan with a variety of vegetables, and it is seasoned with a simple lemon-herb sauce. The result is a delicious and nutritious meal that the whole family will enjoy.
Here are our top 4 tried and tested recipes!
SHEET PAN BAKED TILAPIA AND ROASTED VEGGIES
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
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
HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP
Provided by Layla
Time 20m
Number Of Ingredients 12
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 TILAPIA AND VEGETABLE MEDLEY
Unlike some one-pan dinners that require precooking in a skillet or pot, this one uses just the sheet pan, period. -Judy Batson, Tampa, Florida
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 2 servings.
Number Of Ingredients 13
Steps:
- Preheat oven to 450°. Line a 15x10x1-in. baking pan with foil; grease foil., In a large bowl, combine the first 5 ingredients. Add melted butter, garlic salt and pepper; toss to coat. Place vegetables in a single layer in prepared pan; bake until potatoes are tender, about 20 minutes., Remove from oven; preheat broiler. Arrange vegetables on 1 side of sheet pan. Add fish to other side. Sprinkle fillets with tarragon and salt; dot with softened butter. Broil 4-5 in. from heat until fish flakes easily with a fork, about 5 minutes. If desired, serve with lemon wedges and tartar sauce.
Nutrition Facts : Calories 555 calories, Fat 20g fat (12g saturated fat), Cholesterol 129mg cholesterol, Sodium 892mg sodium, Carbohydrate 56g carbohydrate (8g sugars, Fiber 8g fiber), Protein 41g protein.
SHEET PAN ROASTED MEDITERRANEAN VEGETABLES
These roasted Mediterranean vegetables featuring cherry tomatoes, zucchini, bell peppers, onion, and garlic make a delicious sheet pan dinner with an easy cleanup.
Provided by BigDaddy
Categories Side Dish Vegetables Tomatoes
Time 1h5m
Yield 4
Number Of Ingredients 10
Steps:
- Preheat the oven to 350 degrees F (175 degrees C).
- Place cherry tomatoes, bell peppers, zucchini, red onions, and garlic on a large, rimmed baking sheet. Drizzle and toss with olive oil. Season with basil and pepper.
- Bake in the preheated oven until vegetables are lightly browned and easily pierced with a fork, 35 to 40 minutes.
Nutrition Facts : Calories 119.9 calories, Carbohydrate 13.3 g, Fat 7.2 g, Fiber 3.4 g, Protein 2.4 g, SaturatedFat 1 g, Sodium 15.3 mg, Sugar 5.3 g
Helpful Cooking Hacks:
- Fresh herbs: Incorporate fresh herbs like basil, thyme, or parsley towards the end of cooking to maintain their vibrant flavors and aromas.
- Acid balance: Maintain a balance between sweet, salty, and acidic flavors in your dish. A squeeze of citrus or a touch of vinegar can enhance the overall taste.
- Don't overcrowd the pan: When searing or cooking meat or fish, avoid overcrowding the pan to ensure even cooking and prevent steaming.
- Savor the Fond: When deglazing a pan, allow the fond (the browned caramelised juices) to develop fully before adding liquid. This will result in a rich and flavorful base for your sauces.
- Cook to the Desired Donens: Use a meat thermometer to achieve the desired donens for meats and fish. This ensures perfectly cotteed, juicy results every time.
Conclusion:
Sheet Pan Tilapa and Vegetable Medley offers a nutritious and convenient way to prepare a delicious meal. The simplicity of this dish makes it perfect for busy individuals or those looking for a healthier alternative to traditional cooking methods. With a balance of flavors and textures, you can create a complete and satisfying meal that is both flavorful and healthy. You can even experiment with different seasonings and spices to suit your taste. So, make the most of your kitchen resources and cooking skills to whip up this culinary masterpiece. Let the flavors dance on your palate and enjoy a truly delectable experience.
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