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.
ROASTED TILAPIA AND VEGETABLES
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
- Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
- Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g
SHEET-PAN TILAPIA AND VEGETABLE MEDLEY
Unlike some one-pan dinners that require precooking in a skillet or pot, this one uses just the sheet pan, period. -Judy Batson, Tampa, Florida
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 2 servings.
Number Of Ingredients 13
Steps:
- Preheat oven to 450°. Line a 15x10x1-in. baking pan with foil; grease foil., In a large bowl, combine the first 5 ingredients. Add melted butter, garlic salt and pepper; toss to coat. Place vegetables in a single layer in prepared pan; bake until potatoes are tender, about 20 minutes., Remove from oven; preheat broiler. Arrange vegetables on 1 side of sheet pan. Add fish to other side. Sprinkle fillets with tarragon and salt; dot with softened butter. Broil 4-5 in. from heat until fish flakes easily with a fork, about 5 minutes. If desired, serve with lemon wedges and tartar sauce.
Nutrition Facts : Calories 555 calories, Fat 20g fat (12g saturated fat), Cholesterol 129mg cholesterol, Sodium 892mg sodium, Carbohydrate 56g carbohydrate (8g sugars, Fiber 8g fiber), Protein 41g protein.
TILAPIA WITH JASMINE RICE
This tender, full-flavored tilapia with fragrant jasmine rice is absolutely to die for. And it gets better-each serving has only 5 grams of fat! -Shirl Parsons, Cape Carteret, North Carolina
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 9
Steps:
- In a small saucepan, combine water, rice and butter; bring to a boil. Reduce heat; simmer, covered, until liquid is absorbed and rice is tender, 15-20 minutes., Meanwhile, mix seasonings; sprinkle over tilapia. In a large skillet, heat salad dressing over medium heat until hot. Add fillets; cook until fish just begins to flake easily with a fork, 3-4 minutes per side. Serve with rice.
Nutrition Facts : Calories 412 calories, Fat 9g fat (3g saturated fat), Cholesterol 90mg cholesterol, Sodium 615mg sodium, Carbohydrate 42g carbohydrate (2g sugars, Fiber 1g fiber), Protein 36g protein. Diabetic Exchanges
More about "vegetables that go with tilapia recipes"
THE 22 BEST SIDE DISHES FOR TILAPIA - PUREWOW
From purewow.com
- Ratatouille. Time Commitment: 1 hour, 30 minutes. Why We Love It: Vegetarian, under 500 calories, gluten free, dairy free. Eat like the French…but cook with a little less effort.
- Vegan Pesto-parmesan Spaghetti With Zucchini. Time Commitment: 30 minutes. Why We Love It: Vegan, ready in <30 minutes, low sugar. Even if you’re not eating vegan, this plant-based side is a treat.
- Kale Salad With Persimmons, Crispy Chickpeas And Fried Shallots. Time Commitment: 1 hour, 5 minutes. Why We Love It: Under 500 calories, <10 ingredients, vegetarian, dairy free.
- Cacio E Pepe Brussels Sprouts. Time Commitment: 35 minutes. Why We Love It: <10 ingredients, sheet pan recipe, low carb, vegetarian. Aka your new favorite side dish.
- Sugar Snap Pea Salad With Chèvre Ranch. Time Commitment: 15 minutes. Why We Love It: Ready in <15 minutes, vegetarian, gluten free, under 500 calories, low carb.
- Quick Guacamole Quinoa Salad. Time Commitment: 30 minutes. Why We Love It: Under 500 calories, vegan, <10 ingredients, low sugar. It’s basically a giant bowl of guac masquerading as a salad.
- 15-minute Lemony Broccolini Pasta. Time Commitment: 15 minutes. Why We Love It: Ready in <15 minutes, vegetarian, kid-friendly. It’s elevated enough to serve company, but not too fancy to feed to the kids.
- Tomato Salad With Grilled Halloumi And Herbs. Time Commitment: 10 minutes. Why We Love It: <10 ingredients, vegetarian, low carb, ready in <15 minutes. Meet our summer staple.
- Easy Skillet Linguine With Trumpet Mushroom “scallops” Time Commitment: 25 minutes. Why We Love It: <10 ingredients, ready in <30 minutes, vegetarian. Sautéed trumpet mushrooms look like scallops, but are much easier to cook (and a heck of a lot cheaper).
- Spring Pea Soup With Mint. Time Commitment: 40 minutes. Why We Love It: Vegetarian, under 500 calories, gluten free. Forget what you know about fuddy-duddy pea soup: This one is bursting with color and flavor.
SHEET-PAN CHILI-LIME TILAPIA RECIPE – BAKED TILAPIA
From eatwell101.com
TILAPIA AND MIXED VEGETABLE STIR-FRY - THE WOKS OF LIFE
From thewoksoflife.com
WHAT TO SERVE WITH TILAPIA? 7 BEST SIDE DISHES
From eatdelights.com
BAKED TILAPIA AND ROASTED VEGGIES | THE RECIPE CRITIC
From therecipecritic.com
16 TASTY SIDE DISHES FOR TILAPIA - INSANELY GOOD
From insanelygoodrecipes.com
5/5 (5)Estimated Reading Time 5 minsCategory Recipe Roundup, Side DishesPublished Sep 22, 2020
16 SIDES DISHES TO SERVE WITH FISH - ALLRECIPES
From allrecipes.com
SHEET PAN BAKED TILAPIA AND ROASTED VEGETABLES
From garnishandglaze.com
22 SIDES FOR TILAPIA - THIS HEALTHY TABLE
From thishealthytable.com
BAKED GARLIC BUTTER TILAPIA | CHEF DENNIS
From askchefdennis.com
VEGETABLES THAT GO WITH TILAPIA RECIPES
From tfrecipes.com
VEGETABLES THAT GO WITH TILAPIA RECIPES ALL YOU NEED IS FOOD
From stevehacks.com
THE 23 BEST, EASIEST SIDES FOR TILAPIA YOU’RE GONNA LOVE - COOKING …
From cookingchew.com
10 BEST BAKED TILAPIA WITH VEGETABLES RECIPES | YUMMLY
From yummly.com
RECIPE: TERIYAKI TILAPIA WITH VEGETABLES & GARLIC-GINGER RICE - BLUE …
From blueapron.com
15 HEALTHY AND DELICIOUS SIDE DISHES FOR FISH - THE SPRUCE EATS
From thespruceeats.com
EASY KETO BAKED TILAPIA RECIPE – ONLY 25 MINUTES TO MAKE!
From mylifecookbook.com
14 TILAPIA RECIPES YOU CAN MAKE FOR DINNER ANY NIGHT
From bhg.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love