Baked Tilapia And Roasted Veggies
Baked Tilapia and Roasted Veggies
Baked Tilapia and Roasted Veggies
Hey guys! Melanie from Garnish & Glaze having a deliciously healthy dish to hold you on track with the resolutions to consume healthy. This Baked Tilapia and Roasted Veggies is but one meal which has been helping keep me on target with my goal to consume more veggies and protein.
I have trouble just snacking on raw veggies. Roasting them inside oven is quite simple because I can just chop and toss them on the SAME pan as my protein. This works especially well with fish as with this Simple Salmon & Asparagus and Sesame Ginger Salmon & Broccoli No babysitting, stirring, or dirtying another pot and it is all totally done simultaneously.
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How to Bake Tilapia:
Tilapia is quite mild so you'll get started with building a tasty marinade comprised of oil, acid juice, spices, and fresh or dried herbs. This recipe is has really an Italian flavored marinade.
Brush the marinade on both sides of the fillet. Apply desired level of salt and pepper at the same time.
Place the tilapia using a pan and bake at 400 degrees F for 12-15 minutes or till the internal temperature is 145 degrees F and flakes easily but is not dry. It should nevertheless be very moist.
The veggies could be baked about the same pan because tilapia providing you cut them the right thickness in order that everything will finish cooking as well. Since carrots are firmer, correctly cut thin. I like to utilize a mandolin making them all a straight thickness. Squash or zucchini may be cut about 1/3 inch thick and broccoli florets ought to be cut into bite size one inch pieces.
Since the Tilapia is well seasoned, all you should apply for the veggies is really a little little bit of oil and salt and pepper. To add some carbs, serve this meal with rice (brown in order to go healthier), orzo, or quinoa. Enjoy!
Baked Tilapia & Roasted Veggies
3 cups broccoli florets, cut into 1 " pieces
1½ cups carrots, thinly sliced
1 yellow squash, sliced
2 Tablespoons fresh lemon juice
1 Tablespoon garlic, minced
¼ teaspoon dried red pepper flakes
¼ teaspoon onion powder
Preheat oven to 400 degrees F.
Place veggies on baking sheet and drizzle with 2 tablespoons essential olive oil. Sprinkle with salt and pepper, mix, and after that push for the sides from the pan.
In a smaller bowl , mix remaining 2 tablespoons organic olive oil, fresh lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Place tilapia on pan involving the veggies and rub the marinade on all sides from 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.
Notes
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Want to generate this easier still, Here are a few items that I LOVE:
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