Baked Tilapia and Roasted Veggies

Baked Tilapia and Roasted Veggies is a low calorie and high protein dish that comes together in less than 25 minutes!

 

Baked Tilapia and Roasted Veggies

Hey guys! Melanie from Garnish & Glaze with a deliciously healthy dish to keep you on track with your resolutions to eat healthy. This Baked Tilapia and Roasted Veggies is one meal that has been helping keep me on track with my goal to eat more veggies and protein.

I have a hard time just snacking on raw veggies. Roasting them in the oven is super easy because I can just chop and toss them on the SAME pan as my protein. This works especially well with fish like in this Simple Salmon & Asparagus and Sesame Ginger Salmon & Broccoli. No babysitting, stirring, or dirtying another pot and everything is done at once.

How to Bake Tilapia:

• Tilapia is pretty mild so you’ll start out with making a tasty marinade made up of oil, lemon or lime juice, spices, and fresh or dried herbs. This recipe is has more of an Italian flavored marinade.
• Brush the marinade on both sides of each fillet. Apply desired amount of salt and pepper as well.
• Place the tilapia on a pan and bake at 400 degrees F for 12-15 minutes or until the internal temperature is 145 degrees F and flakes easily but is not dry. It should still be very moist.

How Do You Make Baked Tilapia?

• Preheat oven to 400 degrees F.
• Place veggies on [url:1]baking sheet[/url] and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
• In a [url:2]small bowl[/url], 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 with rice, pasta, or quinoa.

How Do You Prepare the Vegetables?

The veggies can be baked on the same pan as the tilapia as long as you cut them the proper thickness so that everything will finish cooking at the same time. Since carrots are firmer, they need to be cut thin. I like to use a mandolin which makes them all an even thickness. Squash or zucchini can be cut about 1/3 inch thick and broccoli florets should be cut into bite size one inch pieces.

Since the Tilapia is well seasoned, all you need to apply to the veggies  is a little bit of oil and salt and pepper. To add some carbs, serve this meal with rice (brown if you want to go healthier), orzo, or quinoa. Enjoy!

What is Tilapia?

Tilapia is the common name for nearly a hundred species of cichlid fish from the tilapiine cichlid tribe. Tilapia are mainly freshwater fish inhabiting shallow streams, ponds, rivers, and lakes, and less commonly found living in brackish water. Tilapia is a white fish that was traditionally found in Africa, but is now farmed in many countries including domestically. It is an excellent source of protein and a good source of vitamins and minerals. So not only is it good for you, but the fact that it is delicious is just a bonus!

How Many Calories is Baked Tilapia?

A 3-ounce serving of baked tilapia has about 110 calories, according to the USDA National Nutrient Database for Standard Reference. A 3-ounce serving of fish is about the size of a checkbook. This serving contains nearly 23 grams of protein and about 2.5 grams of fat.

What Temperature Should Tilapia Be Baked To?

If you have thick filets they make take up to 25 minutes to fully cook. If you aren’t sure the fish is fully cooked, you can check the internal temperature with an instant-read thermometer. Foodsafety.gov recommends cooking fin fish such as tilapia to an internal temperature of 145 degrees Fahrenheit.

Can You Use Cod Instead of Tilapia?

Yes! Cod works well with this recipe too! You will cook it the same.

Is This A Great Meal Plan Option?

Yes! I love making this on Sundays and putting one piece of Tilapia with a cup of vegetables for 4 days. It is a great go-to meal and lasts in the refrigerator for those 4 days. To warm them up, I just use a microwaveable safe dish and heat for 2 minutes then turning the tilapia and stirring the vegetables. Heating for another 1 to 2 minutes until it is warm. If you are looking to reheat it in the oven, I recommend placing in an oven safe dish and preheating the oven to 350 degrees Fahrenheit and baking for about 8-10 minutes.

 

Baked Tilapia & Roasted Veggies

This Baked Tilapia and Roasted Veggies is a low calorie and high protein dish that comes together in less than 25 minutes!

• 4 6 ounce tilapia fillets
• 3 cups broccoli florets (cut into 1 inch pieces)
• 1 1/2 cups carrots (thinly sliced)
• 1 yellow squash (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

1. Preheat oven to 400 degrees F.
2. Place veggies on [url:1]baking sheet[/url] and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
3. In a [url:2]small bowl[/url], 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.
4. Bake for 12-15 minutes or until fish reaches 145 degrees F and flakes easily. Serve immediately with rice, pasta, or quinoa.

[b]Alyssa Also Recommends: [/b] Want to make this even easier? Here are a few products that I LOVE: •[url:3]Nordic Wave Baking Sheet[/url] •[url:4]Finedine Mixing Bowls[/url] •[url:5]Utopia Kitchen Cooking Knives[/url]

from The Recipe Critic http://bit.ly/2ZafQvO