ROASTED TILAPIA AND VEGETABLES
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
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
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
EASY BAKED TILAPIA
Steps:
- Preheat the oven to 375 degrees F (190 degrees F). Grease a 9x13 inch baking dish.
- Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
- Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.
Nutrition Facts : Calories 171.6 calories, Carbohydrate 7.3 g, Cholesterol 46.4 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 354.3 mg
CRUNCHY OVEN-BAKED TILAPIA
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. -Leslie Palmer, Swampscott, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.
Nutrition Facts : Calories 186 calories, Fat 3g fat (1g saturated fat), Cholesterol 84mg cholesterol, Sodium 401mg sodium, Carbohydrate 6g carbohydrate (0 sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
BAKED TILAPIA WITH VEGGIES IN FOIL
Steps:
- Preheat the oven to 450 degrees F (230 degrees C).
- Create aluminum foil packets for each fillet. Place fish into the individual foil packets and place carrots and celery on top of each fillet. Divide vermouth and butter evenly between each pouch. Seal each foil packet and place on a baking sheet.
- Bake in the preheated oven until fish fillets flake easily with a fork, 15 to 20 minutes.
Nutrition Facts : Calories 206.8 calories, Carbohydrate 8.5 g, Cholesterol 56.3 mg, Fat 7.4 g, Fiber 1.2 g, Protein 24 g, SaturatedFat 4 g, Sodium 123.4 mg, Sugar 3 g
BAKED TILAPIA W/VEGETABLES
Fresh tilapia filets with potatoes, peppers, onions, and tomatoes topping. My husband did this because we had a lot of veggies in the fridge and he wasnt sure what to make of them. Its so easy, yet so tasty
Provided by ChristySalhi
Categories One Dish Meal
Time 37m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Spray some non-stick oil on pan and place tilapia fillets down. Use 1/2 tsp of salt, 1/4 pepper, and 1/2 tsp paprika to season the fillets. Slice the potatoes, peppers, and onions and place on top of the fish. Use the rest of the seasoning and disperse on the veggies. Bake for 20 min at 375. Then place the sliced tomatoes over the top and broil at 450 for 5-7 minute 2 fillets with veggies that are on top can serve as one serving.
Nutrition Facts : Calories 403.3, Fat 4.7, SaturatedFat 1.6, Cholesterol 125, Sodium 727.8, Carbohydrate 37.1, Fiber 6.2, Sugar 5.9, Protein 55
BAKED TILAPIA WITH VEGETABLES
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
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
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.
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