Best 3 Sheet Pan Tilapia And Vegetable Medley Recipes

Indulge in a culinary journey with our delectable Sheet Pan Tilapia and Vegetable Medley recipes, where flavors dance harmoniously to create a symphony of taste. These recipes offer a symphony of flavors, catering to diverse dietary preferences and skill levels. From the classic allure of Herb Butter Tilapia and Roasted Vegetables to the zesty kick of Lemon-Pepper Tilapia and Grilled Veggies, each recipe promises a unique gustatory experience.

For those seeking a lighter option, our Baked Tilapia with Mediterranean Vegetables combines tender tilapia fillets with a vibrant medley of Mediterranean vegetables, all roasted to perfection in a single pan. And for those with limited time, our Quick and Easy Foil Packet Tilapia and Vegetables is a lifesaver, offering a hassle-free meal that's ready in under 30 minutes.

All our recipes prioritize convenience, featuring simple ingredients and straightforward instructions, ensuring culinary success for home cooks of all levels. So, gather your ingredients, preheat your oven, and embark on a culinary adventure that will tantalize your taste buds and leave you craving more.

Here are our top 3 tried and tested recipes!

SHEET PAN BAKED TILAPIA AND ROASTED VEGGIES

Sheet Pan Baked Tilapia and Roasted Veggies image

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

Ingredients

4 6 ounce tilapia fillets
3 cups broccoli florets (cut into 1 inch pieces)
1 yellow squash (sliced)
1 1/2 cups carrots (thinly sliced)
4 Tablespoons olive oil ((divided))
2 Tablespoons lemon juice
1 Tablespoon garlic (minced)
1 Tablespon fresh parsley ((1 1/2 teaspoons dried))
1/4 teaspoon dried red pepper flakes
1/4 teaspoon onion powder
Salt & pepper

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

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

Ingredients

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.

SHEET PAN ROASTED MEDITERRANEAN VEGETABLES

Sheet Pan Roasted Mediterranean Vegetables image

These roasted Mediterranean vegetables featuring cherry tomatoes, zucchini, bell peppers, onion, and garlic make a delicious sheet pan dinner with an easy cleanup.

Provided by BigDaddy

Categories Side Dish Vegetables Tomatoes

Time 1h5m

Yield 4

Number Of Ingredients 10

Ingredients

12 cherry tomatoes, halved
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
2 zucchini, sliced
2 red onions, quartered
2 cloves garlic, crushed and peeled
2 tablespoons olive oil
1 teaspoon chopped fresh basil
ground black pepper to taste

Steps:

Preheat the oven to 350 degrees F (175 degrees C).
Place cherry tomatoes, bell peppers, zucchini, red onions, and garlic on a large, rimmed baking sheet. Drizzle and toss with olive oil. Season with basil and pepper.
Bake in the preheated oven until vegetables are lightly browned and easily pierced with a fork, 35 to 40 minutes.

Nutrition Facts : Calories 119.9 calories, Carbohydrate 13.3 g, Fat 7.2 g, Fiber 3.4 g, Protein 2.4 g, SaturatedFat 1 g, Sodium 15.3 mg, Sugar 5.3 g

Tips:

Choose fresh and firm tilapia fillets: Look for fillets that are firm to the touch and have a mild, fresh smell. Avoid any fillets that are slimy or have a strong fishy odor.
Use a variety of vegetables: This will add color, flavor, and nutrients to your dish. Some good options include broccoli, carrots, zucchini, bell peppers, and onions.
Season the tilapia and vegetables well: This will help to enhance their flavor. Use a variety of herbs and spices, such as garlic powder, paprika, salt, and pepper.
Don't overcrowd the sheet pan: This will prevent the tilapia and vegetables from cooking evenly. Make sure that there is enough space between each piece of tilapia and vegetable.
Roast the tilapia and vegetables until they are cooked through: The tilapia should be opaque in the center and the vegetables should be tender. This will usually take about 15-20 minutes.
Serve the tilapia and vegetables immediately: This dish is best served hot out of the oven.

Conclusion:

Sheet pan tilapia and vegetable medley is a healthy and delicious meal that is easy to make. It is a great option for a weeknight dinner or a casual lunch. By following these tips, you can create a delicious and flavorful dish that the whole family will enjoy.