Tilapia W Cauliflower Broccoli Recipes

ROASTED TILAPIA AND BROCCOLI SHEET PAN DINNER

Steps:

• Preheat oven to 425F.
• Using Pam cooking spray, spray a large sheet pan with cooking spray.
• In a small cup, mix 1 tbs of olive oil, tarragon, and lemon juice
• Arrange Tilapia fillets on sheet pan in a way that they are not overlapping.
• Sprinkle garlic powder, salt and pepper on top of Tilapia fillets.
• Drizzle oil mixture on Tilapia fillets.
• Drizzle remaining 1 tbs of olive oil on broccoli.
• Put sheet pan in 425F degree oven for 20 min.
• Salt again to taste if needed.

OLD BAY® TILAPIA WITH BROCCOLI

Steps:

• Preheat the oven to 375 degrees F (190 degrees C). Grease a shallow baking dish.
• Place tilapia fillets in the prepared baking dish. Cut butter into 6 pieces and place 1 on top of each fillet. Season fillets with seafood seasoning and garlic salt and squirt a little lemon juice over each one. Arrange broccoli around the fillets.
• Bake in the preheated oven until fish is flaky and white all the way through and broccoli is blanched but still a little crunchy, about 20 minutes.

GARLICKY SAUTEED BROCCOLI AND CAULIFLOWER

Steps:

• Heat the butter and 2 tablespoons of the oil in a large skillet over medium-high heat.
• Add the broccoli and cauliflower in a single layer, sprinkle with 1/2 teaspoon salt and cook, undisturbed, until the undersides are browned in spots, 3 to 4 minutes. Continue to cook, stirring every 1 to 2 minutes, until browned all over and crispy and tender, about 5 minutes more.
• Reduce the heat to medium and push the vegetables to one side of the skillet. Add the garlic and remaining 1 tablespoon oil to the empty side and cook, stirring, about 30 seconds. Mix the garlic into the vegetables and add a large splash (about 3 tablespoons) of water. Squeeze in half a lemon, if using. Cook, stirring, until the juices have evaporated.

BAKED TILAPIA WITH CAULIFLOWER & CARROTS

Steps:

• Heat oven to 375ºF.
• Combine vegetables; spoon onto centers of 6 large sheets of heavy-duty foil sprayed with cooking spray. Top with fish; sprinkle with paprika.
• Fold foil to make 6 packets; place in single layer on baking sheet.
• Bake 30 min. or until fish flakes easily with fork. Remove packets from oven; let stand 5 min. Meanwhile, mix mayo and garlic until blended.
• Cut slits in foil with sharp knife to release steam before carefully opening each packet. Serve fish and vegetables topped with mayo mixture.

ROASTED BROCCOLI & CAULIFLOWER

Steps:

• Preheat oven to 425°. In a large bowl, combine all ingredients; toss to coat. Transfer to 2 greased 15x10x1-in. baking pans. Roast 15-20 minutes or until tender.

BROCCOLI CAULIFLOWER COMBO

Steps:

• In a large cast-iron or other heavy skillet, combine all ingredients. Cover and cook over medium heat until vegetables are crisp-tender, 6-8 minutes, stirring occasionally.,

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.

OVEN POACHED TILAPIA AND BROCCOLI

Steps:

• Place the sliced onions in the bottom of an oven proof dish.
• Add the fish on top of the onions, and then the Dill, Pepper, and Salt.
• Add the lemon on top of the fish, followed by the broccoli.
• Pour in the white wine, cover.
• Bake in a pre-heated 400 degree oven for 20 minutes, or until the internal temperature of the fish is 135 degrees.
• Remove from the dish with a slotted spoon, discard the lemons, and serve.