Find seasonal inspiration, test-kitchen approved recipes, and so much more. Sheet Pan Tilapia – Orange Ginger Tilapia: restaurant-style ‘melt in your mouth’ tilapia fish and vegetables glazed in sweet-spicy orange ginger flavors. Place the squash and onions on either side of the tilapia. Sprinkle with garlic salt and black pepper on both sides. Print Pin Rate. Bake at 400°F for 15 minutes or until done. Notify me of follow-up comments by email. Servings: 4. Spread out the four tilapia fillets in the middle of the length of the pan. https://www.garnishandglaze.com/sheet-pan-baked-tilapia-recipe Calories: 199 kcal. Meal prepping is also a great way to save money (eating out everyday is expensive!) This recipe is also great for meal prep! Step. Get a healthy dinner on the table in less than 30 minutes with this easy Sheet Pan Baked Tilapia. Hannah Klinger. This 30 minute baked fish sheet pan meal is super easy and quick. Oven Baked Sheet Pan Tilapia with Zucchini is a healthy one pan dinner that takes less than 30 minutes to make. Second, drizzle extra virgin olive oil, tarragon and lemon juice mixture on the fish and veggies. 3. This was one of those quick meals between school and Cub Scouts and everything else going on at the time. I’ve had the same 4 pans since I got married (8 years ago) and they are in great condition. I use them multiple times a day and they’re still going strong! 4 tilapia fillets. The tilapia is covered in an Asian-inspired glaze that imparts tremendous flavor with no marinating time needed. It should still be very moist. I use them all the time for cakes, cookies, roasting vegetables, baking chicken…. Dinner is served... on one sheet pan, that is. For this recipe you’ll make a tasty Italian marinade made up of oil, lemon or lime juice, spices, and fresh or dried herbs. Since the Tilapia is well seasoned, all you need to apply to the veggies  is a little bit of oil and salt and pepper. This garlic tilapia sheet pan meal happens to be low carb and is the prefect option for days when I’ve already consumed bread in my breakfast and lunch choices. Be sure to check out the video below to watch me throw this simple meal together lickety-split, as well as 4 more fabulously easy sheet pan dinners. Place the fillets on the baking sheet. Remove pan from heat and let rest for a couple minutes. Place coated vegetables around fish on baking sheet. Knife Set– I got this when I got married almost 8 years ago. Arrange vegetables on one side of sheet pan. Serve with lemon wedges. There’s just something about the roasting process that makes vegetables so delicious. and a chocolate addict. I've used tilapia and cod for this recipe and both are moist and delicious. Since carrots are firmer, they need to be cut thin. Serve immediately. Pat tilapia dry with paper towels. It’s convenient to have a bag of frozen fish in the freezer. Tilapia had become somewhat boring to me. If you’re afraid to cook fish, Lemon Garlic Tilapia Sheet Pan Dinner is a great place to begin. Baked Tilapia with onion and pepper in a delicious lemon garlic butter sauce. Having your meals prepped and ready to go makes getting ready for work or school much easier. Place seasoned tilapia fillets on a sheet pan and surround with fresh green beans and cherry tomatoes for a meal that is ready in under 30 minutes. Sheet Pan Italian Baked Tilapia is such an easy and healthy meal! Half-Sheet Pan– I LOVE these pans. As a seafood lover, I love the “fishy” taste of most fish. View Recipe: Sheet Pan Baked Tilapia with Roasted Vegetables Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. Bake for 10-15 minutes until tilapia is cooked through (middle is opaque and reaches an internal temperature of 145°F). I use them multiple times a day and they’re still going strong! I love baking I’m always trying to eat more vegetables and this Sheet Pan Baked Tilapia with Roasted Vegetables is a great lean and healthy way to do it. In a small bowl, mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Sprinkle with salt and pepper, mix, and then push to the sides of the pan. In exchange for linking to Amazon.com, this site earns advertising fees. Sheet Pan Baked Tilapia is a wonderful, quick, one-pan meal. Place asparagus in a single layer onto one side of the prepared baking sheet. Last, bake it in 425F oven for 20 min! This Sheet Pan Lemon Garlic Baked Tilapia and Veggies is a healthy dinner made in under 20 minutes. Add lemon wedges and bring to the table for a gorgeous presentation. Grab our FREE collection of 30-Minute Meals straight to your inbox! Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, oil, broccoli, and carrots on a sheet pan coated with cooking spray; add fish to pan. Apply this to both sides of each fillet and then salt and pepper. Preheat oven to 400 degrees. Healthy Sheet Pan Tilapia and Veggies + Meal-Prep. Place the tilapia on the sheet pan with the vegetables and place in oven to bake for 15 minutes or until tilapia is fully cooked through and flaky. with healthy meals. There is also little time for me to squeeze in workouts so keeping my meals low calorie with lean proteins like tilapia is a necessity. Serve this with rice (white or brown), quinoa or cous cous. * Percent Daily Values are based on a 2000 calorie diet. – I LOVE these pans. 2. Learn about fun deals, be amused by our silliness, and see what we're celebrating today. This recipe is also great for meal prep! In a small bowl, mix together butter, lemon juice, and cilantro lime seasoning; brush onto fish. August 10, 2017, 1:05 PM. https://www.tasteofhome.com/recipes/sheet-pan-tilapia-and-vegetable-medley Sheet pan dinners are all the rage due to easy recipes and fast cleanup time. Line a baking sheet with foil and coat with cooking spray. Place coated vegetables around fish on baking sheet. One pan dinners have become a must around here. www.naivecookcooks.com/sheet-pan-baked-blackened-tilapia-with-zucchini Place the tilapia filets on the lined pan. Place tilapia on pan between the veggies and rub the marinade on all sides of the fillets. Bake everything at the same time on one pan for easy cooking and clean up. Today’s recipe, Lemon Garlic Tilapia Sheet Pan Dinner, is from night #5 in my “5 MORE Sheet Pan Dinners!” video & blog post. Spray baking sheet with cooking spray. and stay healthy. You have successfully joined our subscriber list. One of my favourites, so easy to prepare and so delicious. Get a healthy dinner on the table in less than 30 minutes with this easy Sheet Pan Baked Tilapia. In a small bowl, combine the parsley, paprika, thyme, oregano, basil, and salt and pepper to taste. Have you tried roasted green beans or roasted cauliflower? Garnish tilapia … 3. Garnish & Glaze participates in the Amazon affiliate program. Place the tilapia on the pan and bake for 12-15 minutes or until the internal temperature is 145 degrees F and flakes easily but not dry. So good! Squash or zucchini can be cut about 1/3 inch thick and broccoli florets should be cut into bite size one inch pieces. When you subscribe to our amazing and delicious weekly newsletter. 1. This meal is so easy to make and comes together quickly which is especially nice because who has time to slave away in the kitchen for hours these days? Set aside. Step 4. I’ve had the same 4 pans since I got married (8 years ago) and they are in great condition. 4. First, spray the sheet pan with Pam cooking spray. Tilapia … Be prepared with nutrient dense food when hunger strikes! Pat tilapia dry with paper towels. Mix all the veggies together with your hands until evenly coated. I like to use a mandolin which makes them all an even thickness. I don’t mind a frozen fish because if properly prepared, it can be absolutely delicious. Baked in the SHARP Superheated Steam Countertop Oven with the included Broiling Pan, which happens to be 40% larger than the average quarter-sized sheet pan, for an easy- healthy 30 minutes and under family sheet pan dinner. Save my name, email, and website in this browser for the next time I comment. . sweets, but I balance it out I'm not so good at … I am a wife, mother of three little girls, I love shopping for seafood at Costco because they carry responsible sea food options. Dinner is served… on one sheet pan, that is. SHEET PAN LEMON GARLIC BAKED TILAPIA AND VEGGIES. Thanks for the comment! Course: Main Course. – I got this when I got married almost 8 years ago. I’m not a huge fan of snacking on raw veggies but I live for roasted vegetables. I first shared this recipe on The Recipe Critic where I am a contributor. The veggies can be baked on the same pan as the tilapia as long as you cut them the proper thickness so that everything will finish cooking at the same time. Directions. Ingredients. Step. Mix bread crumbs, seafood seasoning, and garlic powder together in a shallow dish. Sprinkle fillets with tarragon and salt dot with softened butter broil 4-5 in from heat until the fish flakes easily with a fork about 5 minutes if desired serve with lemon wedges and tartar sauce. To prep, place quinoa, rice, or cous cous in the bottom of 4 microwave safe containers and then top with the tilapia and roasted vetables. Cook Time 15 mins. Place asparagus on one-half of the baking sheet and lightly spray with cooking spray. We try to always have a few fillets of tilapia or other fish in the freezer for nights we need a quick meal. Preheat the oven to 350°F. This quick sheet pan dinner is healthy and loaded with the flavors of garlic and spices. Sheet Pan Baked Tilapia with Roasted Vegetables Credit: Photo: Caitlin Bensel. Sheet Pan Baked Tilapia with Roasted Vegetables. Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. Cutting board– I love having various sizes of cutting boards and these are awesome because they won’t slip and slide around on the counter. Prep Time 5 mins. Chive and Walnut Pesto: 4 cups arugula (or other leafy greens) 2-3 tablespoons fresh chives, chopped 3 cloves garlic, peeled 1/3 cup unsalted walnuts Serve immediately. On a cookie sheet spread out some olive oil or use parchment paper. I use them all the time for cakes, cookies, roasting vegetables, baking chicken…. Season with salt and pepper. Your email address will not be published. Dredge fish in flour; dip in egg. Serves 4 (serving size: 1 … Bake for 10 to 12 minutes or until fish easily flakes with a fork (145 degrees) and vegetables are crisp-tender. Place veggies on baking sheet and drizzle with 2 tablespoons olive oil. Then you need these FREE, simple, EASY, and nourishing 30-Minute Dinner Recipes! In a small bowl, whisk together butter, garlic, lemon juice and Italian seasoning; reserve 2 tablespoons and set aside. https://www.eatwell101.com/sheet-pan-tilapia-white-fish-recipe This recipe takes a total of 30 minutes and serves 3. Spread them to the sides of the pan to make room for the fish. Add fish to other side of sheet pan. In a small bowl, mix together butter, lemon juice, and cilantro lime seasoning; brush onto fish. Directions: Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Parmesan Crusted Fish is a perfect sheet pan meal. This is such a great recipe to meal prep for lunches! 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