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.
HEALTHIER EASY BAKED TILAPIA
Steps:
- Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish.
- Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet 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 with aluminum foil.
- Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 172.4 calories, Carbohydrate 7.5 g, Cholesterol 46.8 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 186 mg
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
BLACKENED TILAPIA WITH ZUCCHINI NOODLES
I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. -Tammy Brownlow, Dallas, Texas
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Trim ends of zucchini. Using a spiralizer, cut zucchini into thin strands., Mix cumin, 1/2 teaspoon salt, smoked paprika, pepper and garlic powder; sprinkle generously onto both sides of tilapia. In a large nonstick skillet, heat oil over medium-high heat. In batches, cook tilapia until fish just begins to flake easily with a fork, 2-3 minutes per side. Remove from pan; keep warm., In same pan, cook zucchini with garlic over medium-high heat until slightly softened, 1-2 minutes, tossing constantly with tongs (do not overcook). Sprinkle with remaining salt. Serve with tilapia and pico de gallo.
Nutrition Facts : Calories 203 calories, Fat 4g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 522mg sodium, Carbohydrate 8g carbohydrate (5g sugars, Fiber 2g fiber), Protein 34g protein. Diabetic Exchanges
More about "healthy easy baked tilapia recipes recipe for zucchini"
BAKED TILAPIA WITH ZUCCHINI AND YELLOW SQUASH RECIPE
From unclejerryskitchen.com
Cuisine AmericanCategory Main DishServings 4Calories 228 per serving
- Place the desired amount of olive oil in a small sauté pan over low heat. Add 1 clove garlic, sliced in half, per estimated 1/8 cup of oil. Sauté, stirring occasionally until garlic is deep brown and withered. Remove garlic, cool, place in an airtight container. Refrigerate between uses.
- Heat a heavy bottomed skillet or sauté pan over medium heat. Add 2 tsp Garlic infused olive oil and onions, stirring occasionally for about 3 minutes. Add zucchini, Yellow Squash, salt, and pepper, stirring every few minutes until vegetables are crisp-tender. (On my cook top, about 5 minutes.)
- Preheat oven to 350°F. Brush both sides of tilapia fillets with garlic infused olive oil, sprinkle with salt and pepper. Bake uncovered on a parchment covered cookie sheet until flesh flakes easily with a fork, (Approximately 12 minutes)
- Place one or two tilapia fillets (depending on your desired portion size) in the center of a plate. Spoon squash over one end of fish in a single row. Squeeze lemon juice over the entire mixture. sprinkle with chopped parsley and garnish with a lemon wedge or lemon twist (as shown.)
OVEN-BAKED TILAPIA WITH ZUCCHINI AND ASPARAGUS ...
From supergoldenbakes.com
5/5 (2)Total Time 25 minsCategory Main CourseCalories 489 per serving
- Preheat the oven to 200°C (400°F) and drizzle a large sheet pan with olive oil. Once the oven has reached the right temperature, place the sheet pan in the oven and let the oil get really hot.
- Toss the vegetables in the hot oil (be careful how you handle that tray) so that they are covered.
HEALTHY SHEET PAN TILAPIA WITH ZUCCHINI | WISCONSIN …
From wisconsinhomemaker.com
Estimated Reading Time 2 mins
SHEET PAN BAKED BLACKENED TILAPIA WITH ZUCCHINI | …
From naivecookcooks.com
Estimated Reading Time 2 mins
BAKED ZUCCHINI CORN FRITTERS RECIPE - CREATE THE MOST ...
From recipeshappy.com
19 LIGHT AND EASY TILAPIA RECIPES - THE SPRUCE EATS
From thespruceeats.com
HEALTHY BAKED TILAPIA RECIPES | DANDK ORGANIZER
From dandkmotorsports.com
SIMPLE HEALTHY BAKED TILAPIA RECIPES | DANDK ORGANIZER
From dandkmotorsports.com
RECIPE: TASTY SHRIMP ZUCCHINI PASTA AND TILAPIA - FOOD NEWS
From foodnewsnews.com
25 HEALTHY TILAPIA RECIPES - GREATIST
From greatist.com
LEMON BUTTER BAKED TILAPIA RECIPE | WHOLESOME YUM
From wholesomeyum.com
EASY BAKED TILAPIA RECIPES HEALTHY | BRYONT BLOG
From bryont.net
EASY ZUCCHINI RECIPE - CREATE THE MOST AMAZING DISHES
From recipeshappy.com
CRISPY BAKED TILAPIA FILET RECIPES - CREATE THE MOST ...
From recipeshappy.com
TRY THESE (HEALTHY!) BAKED TILAPIA RECIPES TONIGHT - THE ...
From thehealthyfish.com
10 BEST HEALTHY BAKED TILAPIA RECIPES | YUMMLY
From yummly.com
SHEET PAN OVEN-BAKED TILAPIA RECIPE - HEALTHY FITNESS …
From healthyfitnessmeals.com
30 EASY, HEALTHY ZUCCHINI MAIN DISH RECIPES | ALLRECIPES
From allrecipes.com
6 KID-FRIENDLY RECIPES MADE WITH TILAPIA - THE HEALTHY FISH
From thehealthyfish.com
28 EASY AND DELICIOUS ZUCCHINI RECIPES - THE SPRUCE EATS
From thespruceeats.com
DELICIOUSLY GOLDEN: TILAPIA BAKED IN FOIL WITH ZUCCHINI ...
From deliciouslygolden.blogspot.com
EASY BAKED TILAPIA RECIPES HEALTHY | DEPORECIPE.CO
From deporecipe.co
BAKED ZUCCHINI FRITTERS RECIPE {JUST 38 CALORIES}
From loseweightbyeating.com
HEALTHY BAKED CRUSTED TILAPIA RECIPE - THE PROTEIN CHEF
From theproteinchef.co
HOMEPAGE - A SIMPLE TWEAK
From asimpletweak.com
EASY BAKED FISH RECIPES TILAPIA - CREATE THE MOST AMAZING ...
From recipeshappy.com
HEALTHY VEGGIE SNACKS RECIPES BAKING
From health-guide.info
10 BEST HEALTHY TILAPIA FILLETS RECIPES - YUMMLY
From yummly.com
EASY BAKED TILAPIA RECIPES HEALTHY | BESTO BLOG
From bestonlinecollegesdegrees.com
EASY BAKED TILAPIA RECIPES HEALTHY - CREATE THE MOST ...
From recipeshappy.com
BAKED PANKO PARMESAN TILAPIA FILLET RECIPE | EASY TILAPIA ...
From fultonfishmarket.com
SHEET PAN BAKED BLACKENED TILAPIA WITH ZUCCHINI | NAIVE ...
From pinterest.com
37 HEALTHY ZUCCHINI RECIPES - COOKING LIGHT
From cookinglight.com
HEALTHY OVEN BAKED ZUCCHINI CHIPS RECIPE - CREATE THE MOST ...
From recipeshappy.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love