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 WHITE FISH AND VEGETABLES
The juiciest, most tender baked white fish with vegetables, using just about any firm white fish that you'd like - cod, tilapia, haddock, bass, catfish, grouper, etc. The fish is baked in between layers of onion, carrots, celery, peppers, tomatoes and fresh herbs.
Provided by Olga's Flavor Factory
Categories Main Course
Time 1h40m
Yield 6
Number Of Ingredients 11
Steps:
- Cut the fish into smaller pieces and blot it dry with a paper towel to get rid of excess moisture.
- Heat about 1/2 - 1 Tablespoon of oil in a nonstick skillet over high heat, season the fish on both sides with salt, ground black pepper and any combination of your favorite seasonings.
- Cook the fish for about 2-3 minutes per side. It should still be partly raw in the center. Cook the fish in batches until it's all partly cooked. Transfer the fish to a plate while you prepare the vegetables.
- Preheat the oven to 350 degrees Fahrenheit.
- Prep all the veggies. Peel and halve the onions, and then thinly slice them. Peel the garlic and then mince them or use a garlic press. Peel and grate the carrots, thinly slice the celery and julienne the bell pepper. Remove the seeds from the tomatoes and grate the tomatoes on a box grater. Instead of grating the tomatoes, you can put them through the food processor or blender, or even chop the tomatoes.If you don't have fresh tomatoes, you can use canned diced tomatoes, tomato puree, or tomato sauce.
- Heat another Tablespoon of butter or oil on medium high heat and add the onions, carrots and celery to the skillet. Season with salt and ground black pepper. Cook for 5-7 minutes, until the vegetables soften.
- Add the bell pepper, tomatoes and garlic. Season with salt and pepper as well and more dry herbs and seasoning that you like. Cook for another 8-10 minutes. Add the fresh herbs once the vegetables are off the stove.
- Spread half of the vegetables on the bottom of the baking dish that you will be using. Place a layer of fish over the vegetables. Spread the remaining vegetables over the fish.
- Spread a thin layer of mayonnaise, sour cream or yogurt over the vegetables. This step is completely optional.
- Cover the baking dish with a lid or aluminum foil and bake in the preheated oven for about 30-40 minutes. We are basically heating it all up evenly all the way through to the center, and then only waiting for the fish to cook through, which doesn't take long at all. The vegetables are already cooked.
BAKED TILAPIA WITH VEGETABLES
I am always looking for different ways to cook fish that my family will enjoy. I found this recipes several months ago at allrecipes.com I have made a few revisions to suit our taste. We all enjoy it. Hope you will too.
Provided by Dorene Fishkin
Categories Fish
Time 40m
Number Of Ingredients 5
Steps:
- 1. Preheat the oven to 400' Spray cooking oil on the bottom of a 9x13 baking dish. Place the tilipia filets which have been seasoned in the bottom of the baking dish.
- 2. The seasonings I use ( sparingly) are garlic powder and blackend redfish seasoning (chef paul's) Top each filet with a slice of lemon. Arrange the frozen vegetables (which have been seasoned lightly to your liking) around the fish.
- 3. Cover the dish and bake for 25-30 minutes until the vegetables are tender and the fish flakes easily with a fork. I serve the dish with a baked potato and a garden salad. Enjoy !
BAKED FISH-IN-FOIL WITH VEGETABLES
Baked fish in individual foil packets, each served with a delicious mix of summer vegetables. This is a fun and easy to serve method that yield a very moist steamed-like fish!
Provided by Silvia
Categories Dinner
Time 35m
Number Of Ingredients 11
Steps:
- Pre-heat oven to 400F degrees.
- Cut fish into four equal pieces. Set aside
- In a small glass bowl whisk the olive oil, minced garlic, oregano, salt and pepper. Set aside
- Cut 8 pieces of aluminum foil that is big enough to accomodate the fish and vegetable.
- Place one piece of foil on the counter/ work surface. On the first layer add 5-6 asparagus spears. On top of the asparagus place 6 zucchini rounds. Place the fish on top of the zucchini. Top the fish with 2-3 cherry tomatoes, whole or halved.
- Season each fish and vegetable packet with garlic oregano oil.
- Top the fish with a second piece of foil. Fold both bottom and top foil pieces together tightly.
- Place the fish packets on a sheet pan and bake for 18-20 minutes.
- Carefully open fish packets away from your face, as it will release lots of hot steam.
- Completely remove the top foil. You can either serve the fish in foil packets or slide the fish and vegetables onto a plate. Add a lemon slice and fresh cilantro to each packet
CRISPY FISH BAKE
When you need to please the whole family, you can't go wrong with a simple fish bake like this one, deliciously nestled atop creamy rice and broccoli.
Provided by My Food and Family
Categories Fish
Time 40m
Yield Makes 4 servings.
Number Of Ingredients 7
Steps:
- Preheat oven to 400°F. Spread rice in 8-inch square baking dish. Pour boiling water over rice. Cover with plastic wrap. Let stand 5 min. Uncover.
- Arrange broccoli over rice. Mix soup and water; pour over broccoli. Sprinkle with half of the cheese. Top with fish; sprinkle with remaining cheese.
- Bake 30 min. or until fish flakes easily with fork.
Nutrition Facts : Calories 600, Fat 26 g, SaturatedFat 10 g, TransFat 0 g, Cholesterol 125 mg, Sodium 1230 mg, Carbohydrate 65 g, Fiber 4 g, Sugar 2 g, Protein 25 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
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