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.
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
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
ROASTED TILAPIA AND VEGETABLES
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
- Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
- Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g
TILAPIA WITH GREEN BEANS
Make and share this Tilapia With Green Beans recipe from Food.com.
Provided by kvamme
Categories One Dish Meal
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.
- Place a large skillet over medium-high heat. Dredge the fish in the flour mixture, shaking off the excess. Melt 3 tablespoons butter in the skillet, then add 2 fillets and cook until golden brown on the bottom, about 4 minutes. Flip and cook through, 1 to 2 more minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.
- Add the green beans and garlic to the skillet and cook about 2 minutes. Season with salt and pepper, then add the tomatoes and cook until just softened, about 1 more minute. Stir in the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 more minutes. Remove from the heat and stir in the remaining 1 tablespoon butter until just melted.
- Divide the fish and vegetables among plates. Garnish with oregano.
Nutrition Facts : Calories 148.1, Fat 11.8, SaturatedFat 7.4, Cholesterol 30.5, Sodium 8.6, Carbohydrate 10.6, Fiber 3, Sugar 3.3, Protein 2.2
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
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
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