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
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
BAKED TILAPIA WITH HERB BUTTER
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Preheat the oven to 400 degrees F. In a small bowl, mix the butter and tarragon until combined; set aside.
- Lay out 4 large pieces of foil. Layer the vegetables in the center of each piece of foil, starting with the mushrooms, then the celery and scallions. Dot the vegetables with some of the herb butter (use about half) and season each portion with 1/4 teaspoon salt, and pepper to taste. Lay the tilapia fillets over the vegetables; dot with the remaining herb butter. Sprinkle each fillet with 1/4 teaspoon salt, and pepper to taste.
- Bring the foil ends together, fold over and crimp closed on all sides to make sealed packets. Place the packets on a baking sheet and bake until the fish is cooked through but still moist, 18 to 22 minutes. Remove the packets from the oven and let sit 2 minutes before opening. Transfer the fish and vegetables to plates and drizzle with the cooking juices.
Nutrition Facts : Calories 351, Fat 16 grams, SaturatedFat 9 grams, Cholesterol 127 milligrams, Sodium 393 milligrams, Carbohydrate 7 grams, Fiber 2 grams, Protein 47 grams
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.
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
BAKED TILAPIA WITH TOMATOES AND POTATOES
Provided by Food Network Kitchen
Categories main-dish
Time 40m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Preheat the oven to 400 degrees F. Toss the potatoes with 1 tablespoon olive oil, 1 teaspoon thyme, 1/4 teaspoon salt, and pepper to taste in a bowl. Coat a rimmed baking sheet with cooking spray; add the potatoes and spread in an even layer. Roast until browned and crisp, tossing halfway through, about 35 minutes.
- Meanwhile, toss the tomatoes, olives, capers and garlic with 1 teaspoon olive oil, 2 tablespoons vinegar and 1 teaspoon thyme in a bowl. Coat another baking sheet with cooking spray; add the tomato mixture and spread in an even layer. Roast until softened, 15 minutes.
- Mix the remaining 2 teaspoons olive oil and 1 teaspoon thyme, 2 tablespoons vinegar, 1/4 teaspoon salt, and pepper to taste in a bowl; brush on the fish. Place the fish on top of the roasted tomato mixture and return to the oven until just cooked through, about 10 minutes. Divide among plates and serve with the potatoes.
BAKED TILAPIA WITH VEGGIES, HERBS, AND WINE
Make and share this Baked Tilapia With Veggies, Herbs, and Wine recipe from Food.com.
Provided by papergoddess
Categories Tilapia
Time 40m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 450°F.
- Spray a baking dish (about 11"X7") and arrange filets in a single layer.
- Overlap slightly if necessary.
- 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 sherry and 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 20-30 minutes, depending on the thickness of your filets.
Nutrition Facts : Calories 403.6, Fat 10.9, SaturatedFat 2.3, Cholesterol 113.5, Sodium 421.8, Carbohydrate 10.1, Fiber 1.8, Sugar 2.2, Protein 47.7
TILAPIA WITH FRESH VEGETABLES
Steps:
- Combine oil, basil, zucchini, squash, tomatoes, mushroom, and garlic in a large saucepan over medium heat. Sprinkle bouillon over mixture, stir, and cover. Cook and stir every 5 minutes until vegetables are completely wilted, about 15 minutes.
- Use a slotted spoon to remove vegetables from the gravy in the saucepan and transfer them to a bowl. Add tilapia to the gravy, sprinkle lemon pepper on top, and cover. Cook fish over medium heat about 5 minutes. Turn fish over and cook until fillets flake easily with a fork, about 5 minutes more. Serve vegetables and fish together.
Nutrition Facts : Calories 322.4 calories, Carbohydrate 15.6 g, Cholesterol 41.8 mg, Fat 17.1 g, Fiber 5.1 g, Protein 28.1 g, SaturatedFat 2.6 g, Sodium 1255.6 mg, Sugar 6.4 g
FOILED AGAIN! BAKED TILAPIA WITH ROASTED VEGETABLES #RSC
Ready, Set, Cook! Reynolds Wrap Contest Entry. Tilapia fillets are simply seasoned with salt, pepper, and lemon zest, then packaged in aluminum foil for baking. Once done, they are topped with a browned butter and almond sauce with freshly squeezed lemon juice. It is paired with roasted cauliflower florets, red onion wedges and grape tomatoes for a sweet side dish Serve with rice or for a low-carb option, green salad.
Provided by threeovens
Categories Tilapia
Time 35m
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- Preheat oven to 400 degrees F; line 2 baking sheets with aluminum foil and cut off an additional 4 squares of foil to make fish packets.
- Melt butter in olive oil over low heat; brush foil squares with just a small amount of this mixture (the remainder will be used for the sauce) - alternatively, you can spray the foil with cooking spray.
- Season both sides of the fish with salt and pepper; lay one fillet on each foil square and grate the lemon zest over each.
- Close up packets and arrange on a prepared baking sheet; bake until fish flakes easily with a fork, 20 to 25 minutes.
- Meanwhile, place cauliflower florets, onion, and tomatoes in a bowl and drizzle with olive oil; arrange, in a single layer, on the other prepared baking sheet.
- Season vegetables with salt and pepper and roast until cauliflower just begins to brown on the edges and tomatoes soften and collapse, about 15 minutes.
- Once fish and vegetables are done, place almonds in remaining olive oil/butter mixture and heat just until almonds are golden, only about 1 minute - be careful, they burn easily (even if they do brown, they are still good).
- Open packets and plate fish with cauliflower mix along side; top with sauce and garnish with fresh parsley.
Nutrition Facts : Calories 628.7, Fat 45.8, SaturatedFat 9.1, Cholesterol 79.6, Sodium 378.1, Carbohydrate 24.7, Fiber 10.2, Sugar 8.6, Protein 38.7
WHAT TO SERVE WITH TILAPIA - 7 BEST SIDE DISHES
Steps:
- Choose your favorite recipe from the list of options.
- Organize all required ingredients and prepare a delicious meal in 30 minutes or less!
BAKED TILAPIA
Make and share this Baked Tilapia recipe from Food.com.
Provided by PalatablePastime
Categories Tilapia
Time 35m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Saute the celery, onions and bell pepper in butter until the vegetables soften.
- Add flour, salt, pepper, tarragon, basil, and milk, stirring until blended.
- Cook sauce until it thickens, stirring constantly.
- Lower the heat and add cheese, stirring until the cheese just melts. Do NOT boil the cheese or it will get stringy.
- Rinse the tilapia fillets in cold salted water, then drain and pat dry.
- Arrange the fish in a single layer in an oblong baking dish.
- Spoon the sauce over all.
- Bake at 425ºF for 8 to 10 minutes or until the fish flakes easily when tested with a fork.
INSTANT POT TILAPIA WITH VEGETABLES
Instant Pot Tilapia with Vegetables is a quick, easy and helathy pressure cooker dinner with white fish and your favorite crisp vegetables.
Provided by Elizabeth Briskin
Categories Main Course
Number Of Ingredients 10
Steps:
- Wash and pat dry tilapia fillets and cut lengthwise each fillet.
- In a medium bowl, mix tilapia fillet with dried basil, olive oil, salt, and pepper. Let it marinate for 15 minutes.
- Add a cup of water to the instant pot and place the trivet. Add the marinated tilapia fillets over the trivet and close the instant pot lid. Switch on the "Pressure cook/ Manual mode" at high and set timer for 3 minutes. Turn the pressure knob to sealing position.
- Once cooking is done, quickly release pressure by carefully turning the knob to 'vent' position. Once all the pressure was released, carefully remove the lid.
- Add the sliced vegetables such as broccoli florets, zucchini, yellow squash, and carrots over the cooked tilapia fillets. Sprinkle the vegetables with salt. Close and secure the instant pot lid again to its position and turn the pressure knob to sealing position. Pressure cook for '0' minutes.
- Once cooked, quick release the pressure by carefully turning the knob to 'vent' position. Remove the instant pot lid and carefully transfer the cooked vegetables and tilapia fillets into a serving plate.
- Serve the tilapia fillets, cooked vegetables along with your favorite sides or sauce.
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
EASY BAKED TILAPIA WITH FRESH LEMON AND GARLIC
Flaky and tender Baked Tilapia fish fillets are an easy, delicious, and healthy option for lunch or dinner. Ready in less than 30 minutes, this crispy oven-baked tilapia is one of the best fish recipes out there!
Provided by Rena
Categories Main Course
Time 20m
Number Of Ingredients 10
Steps:
- Preheat the oven to 400F and place a rack on the top. Line a large baking tray with parchment paper.
- In a small bowl combine the oil with garlic and Italian seasoning. Place the fish fillets on one side of the prepared sheet pan.
- Next to the tilapia, add the cherry tomatoes and broccolini in a single layer. Baste everything with the garlic-oil mixture. Season with salt and pepper.
- Bake for 15 minutes until the fish is opaque and flaky.
- Serve with lemon slices and fresh parsley.
Nutrition Facts : Calories 247 kcal, Carbohydrate 11 g, Protein 32 g, Fat 10 g, SaturatedFat 2 g, Cholesterol 71 mg, Sodium 100 mg, Fiber 2 g, Sugar 4 g, UnsaturatedFat 7 g, ServingSize 1 serving
BAKED TILAPIA WITH ROASTED VEGETABLES
Baked Tilapia with Roasted Vegetables
Provided by Norma
Categories Food
Yield 2
Number Of Ingredients 12
Steps:
- Preheat the oven to 400°F.
- Melt the butter in a skillet over medium-high heat.
- Add the garlic and cook 30 seconds.
- Add the breadcrumbs to the garlic then cook another 5 minutes.
- Remove the garlic/breadcrumb mixture and put it in a wide based shallow bowl.
- Place the flour and egg in separate shallow bowls also.
- Salt and pepper the tilapia.
- Coat the tilapia in flour then dip it in the egg and lastly coat it in the breadcrumb mixture.
- Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, oil, broccoli, and carrots on a sheet pan coated with cooking spray.
- Add the tilapia to pan.
- Bake everything together at 400°F for approximately 15 minutes or until the tilapia is cooked through.
- Serve with lemon wedges.
BAKED TILAPIA WITH PESTO AND CRUSHED TOMATOES
Provided by Académie Culinaire
Time 35m
Yield 4
Number Of Ingredients 6
Steps:
- Preheat the oven to 400°F (200°C).In a frying pan or saucepan, sweat the onion over medium heat for a few minutes. Add the crushed tomatoes and then the pesto. Let it reduce a little. Season.In an oven-proof dish, place the fish fillets. Lightly season with salt and pepper; now pour the sauce over the fish.Bake in the oven for 10 to 15 minutes. Serve with steamed white rice.
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
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BAKED TILAPIA AND ROASTED VEGGIES | THE RECIPE CRITIC
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4.5/5 (2)Estimated Reading Time 7 minsServings 4Total Time 25 mins
- Place veggies on [url:1]baking sheet[/url] and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
- In a [url:2]small bowl[/url], 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 with rice, pasta, or quinoa.
BAKED TILAPIA AND VEGGIES RECIPE – EVERYDAY DISHES
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Servings 5Total Time 32 minsCategory DinnerCalories 228 per serving
- Place a rack in the center of the oven then preheat to 425 degrees. Tear off 5 square sheets of parchment paper—if your parchment paper roll is 12" wide, tear off a 12" long piece. Fold each sheet in half to clearly mark the center then open it back up and lay flat.
- Place one tilapia fillet in the center of the paper, on one side of the fold. Season the tilapia with salt, pepper and a sprinkling of dried herbs, then place a few lemon slices on top of the fish.
- Divide sliced vegetables into 5 equal portions then top each fish with one portion of vegetable and parsley. Season vegetables with salt, pepper and garlic powder to taste. Place 1 generous teaspoon of butter on top of the fish and veggies then fold paper shut.
- Seal the packets by matching the top and bottom sheets then fold upward—pressing to seal the edge. Continue this process all the way across the opening, crimping and sealing the paper similar to how you would seal a calzone. At the end of the process, you’ll have a ‘tail’ of excess paper—simply fold it under the packet. This process does not need to be uniform or perfect in any way. The objective is to seal in the juices, causing steam to cook the fish and vegetables and yield a juice that will serve as a yummy sauce.
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