Sheet Pan Tilapia And Vegetable Medley Recipes

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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

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.

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