Best 6 Tilapia With Fresh Vegetables Recipes

Tilapia with fresh vegetables is a healthy and flavorful dish that can be prepared in a variety of ways. This versatile fish can be baked, pan-fried, or grilled, and pairs well with a wide range of vegetables. Whether you prefer a simple preparation or a more complex dish, there's a tilapia and vegetable recipe to suit your taste. In this article, we will explore some of the best recipes for cooking tilapia with fresh vegetables, providing you with delicious and nutritious options for your next meal.

Check out the recipes below so you can choose the best recipe for yourself!

ROASTED TILAPIA AND VEGETABLES

Roasted Tilapia and Vegetables image

Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.

Provided by By Betty Crocker Kitchens

Categories Entree

Time 40m

Yield 4

Number Of Ingredients 9

Ingredients

1/2 lb fresh asparagus spears, cut in half
2 small zucchini, halved lengthwise, cut into 1/2-inch pieces
1 red bell pepper, cut into 1/2-inch strips
1 large onion, cut into 1/2-inch wedges, separated
2 tablespoons olive oil
2 teaspoons Montreal steak seasoning
4 tilapia fillets (about 1 1/2 lb)
1 tablespoon butter or margarine, melted
1/2 teaspoon paprika

Steps:

Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.

Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g

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

HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP

Healthy Sheet Pan Tilapia and Veggies + Meal-Prep image

Provided by Layla

Time 20m

Number Of Ingredients 12

Ingredients

4 6-ounce tilapia fillets
2 cloves garlic (crushed and diced)
3 tablespoons olive oil or melted butter
2 tablespoons lemon juice
3 teaspoons fresh Parsley (or dried)
1 teaspoon Oregano (fresh or dried)
salt and pepper to taste
1 large zucchini (sliced)
1 cup baby carrots (cut in halves)
2 cups broccoli florets (fresh or frozen)
1/2 lb asparagus (tough ends removed)
2 cups cooked rice for meal prepping

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.

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

BAKED TILAPIA WITH VEGGIES, HERBS, AND WINE

Baked Tilapia With Veggies, Herbs, and Wine image

Make and share this Baked Tilapia With Veggies, Herbs, and Wine recipe from Food.com.

Provided by papergoddess

Categories Tilapia

Time 40m

Yield 2 serving(s)

Number Of Ingredients 9

Ingredients

1 lb tilapia fillet (any mild white fish, ie -- sole, orange roughy, would also work)
1 tablespoon olive oil
1 large portabella mushroom, diced (or 4 oz. mushrooms)
1/2 yellow bell pepper, chopped
3 green onions, chopped
1/4 teaspoon salt or 1/4 teaspoon salt substitute
1/4 teaspoon paprika
1/2-1 teaspoon dried tarragon, crumbled
3 -4 tablespoons dry sherry

Steps:

Preheat oven to 450°F.
Spray a baking dish (about 11"X7") and arrange filets in a single layer.
Overlap slightly if necessary.
Sprinkle with salt and paprika; Set aside.
In a small skillet, heat olive oil; quickly saute portabello, green onion and yellow pepper, about 2-3 minutes.
Add sherry and tarragon, and simmer 2-3 minutes more.
If this mixture is very wet, simmer to reduce another minute or two.
Spoon contents of skillet over fish.
Bake@ 450F 20-30 minutes, depending on the thickness of your filets.

Nutrition Facts : Calories 403.6, Fat 10.9, SaturatedFat 2.3, Cholesterol 113.5, Sodium 421.8, Carbohydrate 10.1, Fiber 1.8, Sugar 2.2, Protein 47.7

BAKED TILAPIA WITH VEGETABLES

Baked Tilapia With Vegetables image

Make and share this Baked Tilapia With Vegetables recipe from Food.com.

Provided by wnddrrwmnn

Categories Tilapia

Time 30m

Yield 2 fillets, 2 serving(s)

Number Of Ingredients 8

Ingredients

2 tilapia fillets
1 tablespoon olive oil
1 large portabella mushroom, diced
1/2 yellow bell pepper, chopped
3 green onions, chopped
1 dash sea salt
1/4 teaspoon paprika
1 teaspoon dried tarragon, crumbled

Steps:

Preheat oven to 450°F.
Lay down aluminum foil on baking sheet and arrange fillets in a single layer.
Sprinkle with salt and paprika; Set aside.
In a small skillet, heat olive oil; quickly saute portabello, green onion and yellow pepper, about 2-3 minutes.
Add tarragon, and simmer 2-3 minutes more.
If this mixture is very wet, simmer to reduce another minute or two.
Spoon contents of skillet over fish.
Bake@ 450F 20 minutes.

Nutrition Facts : Calories 212.1, Fat 9.3, SaturatedFat 1.7, Cholesterol 62.5, Sodium 151.7, Carbohydrate 6.8, Fiber 1.7, Sugar 1.6, Protein 27.1

Tips:

Choose fresh tilapia fillets: Look for fillets that are firm and have a mild, slightly sweet smell. Avoid fillets that are slimy or have a strong fishy odor.
Use a variety of fresh vegetables: This recipe is a great way to use up whatever vegetables you have on hand. Some good choices include broccoli, carrots, bell peppers, zucchini, and mushrooms.
Season the tilapia and vegetables well: Don't be afraid to use plenty of seasonings, such as salt, pepper, garlic powder, and paprika. This will help to bring out the flavor of the fish and vegetables.
Cook the tilapia until it is cooked through: The tilapia is cooked through when it flakes easily with a fork. Be careful not to overcook the fish, as it can become dry and tough.
Serve the tilapia with your favorite sides: This recipe is great served with rice, potatoes, or a salad.

Conclusion:

Tilapia with Fresh Vegetables is a healthy and delicious dish that is easy to make. It is a great way to get your family to eat more fish and vegetables. This recipe is also a good source of protein, omega-3 fatty acids, and vitamins. So next time you are looking for a quick and easy weeknight meal, give Tilapia with Fresh Vegetables a try.