Healthy Sheet Pan Tilapia And Veggies Meal
August 21, 2017
One pan dinners became a must around here. Who has time for you to make multiple dishes and spend right through the day preparing dinner, This flavorful tilapia and veggie sheet pan dinner is important try. It's full of garlic, organic olive oil, and spices and all fits in place in just a matter of minutes and bakes very quickly too.
Frozen or fresh tilapia works even so the tilapia has to be defrosted before baking. For the veggies, I used broccoli, asparagus, zucchini and baby carrots but another veggies like onion, tomatoes, thinly sliced sweet potatoes, brussels sprouts or par-boiled potatoes will likely work.
This tasty blend of fish and veggies is wonderful for meal prepping too! To meal prep, the fish and veggies, cook 1 cup of the favorite rice in accordance with package directions then divide it into 4 meal prep containers. Top the rice with veggies and luxuriate in this tasty meal all week-long!
MY LATEST RECIPES
Prep Time 5 minutes
Cook Time 15 minutes
Total Time twenty or so minutes
3 tablespoons essential olive oil or melted butter
2 tablespoons fresh lemon juice
salt and pepper to taste
1 large zucchini sliced
1/2 lb asparagus tough ends removed
2 cups cooked rice for meal prepping
Instructions
Preheat oven to 400F.
Heat essential olive oil (or butter) on low-medium heat in a pan. Add garlic and saute on low for around 1 minute. Remove from heat and add fresh lemon juice, parsley, oregano, and salt + pepper to taste.
Arrange fish and veggies a single layer over 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 as outlined by package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container and also a few carrots, asparagus, and broccoli. Cover and set in the fridge for about 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.
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Recipe Rating
renee hall
Excellent! Was able to get my better half to eat this without the need of problems! He loved it! I added cauliflower and kale. It was delicious! Thank you!
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