Healthy Sheet Pan Tilapia And Veggies Meal Prep Recipes

SHEET PAN BAKED TILAPIA AND ROASTED VEGGIES

Sheet Pan Baked Tilapia and Roasted Veggies image

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

Ingredients

4 6 ounce tilapia fillets
3 cups broccoli florets (cut into 1 inch pieces)
1 yellow squash (sliced)
1 1/2 cups carrots (thinly sliced)
4 Tablespoons olive oil ((divided))
2 Tablespoons lemon juice
1 Tablespoon garlic (minced)
1 Tablespon fresh parsley ((1 1/2 teaspoons dried))
1/4 teaspoon dried red pepper flakes
1/4 teaspoon onion powder
Salt & pepper

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

SHEET-PAN TILAPIA AND VEGETABLE MEDLEY

Sheet-Pan Tilapia and Vegetable Medley image

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

Ingredients

2 medium Yukon Gold potatoes, cut into wedges
3 large fresh Brussels sprouts, thinly sliced
3 large radishes, thinly sliced
1 cup fresh sugar snap peas, cut into 1/2-inch pieces
1 small carrot, thinly sliced
2 tablespoons butter, melted
1/2 teaspoon garlic salt
1/2 teaspoon pepper
2 tilapia fillets (6 ounces each)
2 teaspoons minced fresh tarragon or 1/2 teaspoon dried tarragon
1/8 teaspoon salt
1 tablespoon butter, softened
Optional: Lemon wedges and tartar sauce

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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