Baked Tilapia and Roasted Veggies
If you’re looking for a healthy, delicious meal that is both easy to prepare and packed with flavor, then look no further than this Baked Tilapia and Roasted Veggies recipe. With tender tilapia filets seasoned to perfection and a colorful medley of roasted vegetables, this dish not only satisfies your taste buds but also provides a nutritious option for any day of the week. Perfect for a quick weeknight dinner or a leisurely weekend meal, this recipe is sure to become a go-to favorite in your kitchen.
Why You’ll Love This Recipe
This Baked Tilapia and Roasted Veggies recipe checks all the boxes: it’s simple, healthy, and incredibly versatile. The tilapia is flaky and moist, infused with bright flavors from lemon and herbs, while the roasted veggies provide a satisfying crunch and a burst of color on your plate. Plus, it’s a one-pan meal, which means less cleanup and more time to enjoy your food. Whether you’re serving it to the family or guests, this dish will impress everyone with its vibrant presentation and delightful taste.
What You’ll Need
- 4 (6-ounce) tilapia filets
- 3 cups bite-sized broccoli florets
- 1 cup thinly sliced carrots
- 1 sliced yellow squash
- 4 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon minced garlic
- 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
- ½ teaspoon red pepper flakes
- ½ teaspoon onion powder
- Salt, to taste
- Ground black pepper, to taste
Equipment & Tools
- Baking sheet – For roasting the veggies and baking the tilapia.
- Parchment paper – Optional, for easy cleanup on the baking sheet.
- Mixing bowl – To combine the olive oil, lemon juice, and seasonings.
- Measuring spoons and cups – For precise ingredient measurements.
- Spatula or tongs – To flip the tilapia and veggies if needed.
Baked Tilapia and Roasted Veggies, Made Easy
Step 1: Preheat the Oven
Begin by preheating your oven to 400°F (200°C). This temperature is perfect for achieving that desirable roasted flavor in your vegetables while ensuring that the tilapia cooks through without drying out.
Step 2: Prepare the Veggies
In a large mixing bowl, combine the bite-sized broccoli florets, sliced carrots, and yellow squash. Drizzle with 2 tablespoons of olive oil, season with salt, pepper, and onion powder, and toss to coat evenly. Spread the veggies in a single layer on a baking sheet lined with parchment paper.
Step 3: Season the Tilapia
In the same mixing bowl, add the remaining olive oil, lemon juice, minced garlic, chopped parsley, red pepper flakes, and a pinch of salt and pepper. Place the tilapia filets in the bowl and gently coat them with the mixture.
Step 4: Bake the Veggies
Put the baking sheet with the vegetables in the preheated oven and roast for about 15 minutes. This allows the veggies to start softening and caramelizing, enhancing their natural sweetness.
Step 5: Add the Tilapia
After the veggies have roasted for 15 minutes, remove the baking sheet from the oven. Place the seasoned tilapia filets on top of the veggies. Return the baking sheet to the oven and bake for an additional 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork.
Step 6: Serve
Once the tilapia is done, carefully remove the baking sheet from the oven. Serve the baked tilapia alongside the roasted vegetables, garnished with extra parsley if desired. Enjoy your healthy and satisfying meal!
Spring–Summer–Fall–Winter Ideas
- In spring, add fresh asparagus or snap peas to the veggie mix for a vibrant seasonal touch.
- During summer, throw in some cherry tomatoes or bell peppers to enhance the flavor profile.
- In the fall, consider adding sweet potatoes or butternut squash for a heartier meal.
- In winter, use root vegetables like parsnips or beets for a warming twist.
Pro Tips & Notes
For even more flavor, marinate the tilapia for 30 minutes in the garlic and lemon juice mixture before baking.
- Feel free to swap the vegetables based on what you have on hand or what’s in season.
- Try adding different herbs like dill or thyme to mix up the flavor.
- If you prefer a bit of crunch, broil the dish for the last 2-3 minutes of cooking.
- For a spicy kick, increase the amount of red pepper flakes or add some diced jalapeños.
Shelf Life & Storage
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the tilapia and veggies in the oven at 350°F (175°C) until warmed through. This dish does not freeze well due to the texture of the vegetables and fish, so it is best enjoyed fresh.
Common Qs About Baked Tilapia and Roasted Veggies
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia. Just be sure to thaw it completely before seasoning and baking to ensure even cooking.
What other vegetables can I use?
You can use a variety of vegetables such as zucchini, bell peppers, or even Brussels sprouts. Just make sure to cut them into similar sizes for even roasting.
How can I make this dish gluten-free?
This recipe is naturally gluten-free, as it does not contain any gluten-containing ingredients. Just ensure that any additional seasonings or sauces you use are gluten-free as well.
What should I serve with baked tilapia and roasted veggies?
This dish pairs wonderfully with a side of quinoa, brown rice, or a fresh green salad for a complete meal.
Next Steps
Now that you have this delicious Baked Tilapia and Roasted Veggies recipe in your repertoire, it’s time to gather your ingredients and get cooking! Feel free to experiment with different vegetables and seasonings to make this dish your own. The beauty of this recipe lies in its simplicity and adaptability, making it the perfect canvas for your culinary creativity. Enjoy the wonderful flavors and textures that come together in this wholesome meal, and don’t forget to share your experience with friends and family!
Baked Tilapia and Roasted Veggies
Ingredients
Equipment
Method
- Step 1: Preheat the OvenBegin by preheating your oven to 400°F (200°C). This temperature is perfect for achieving that desirable roasted flavor in your vegetables while ensuring that the tilapia cooks through without drying out.
- Step 2: Prepare the VeggiesIn a large mixing bowl, combine the bite-sized broccoli florets, sliced carrots, and yellow squash. Drizzle with 2 tablespoons of olive oil, season with salt, pepper, and onion powder, and toss to coat evenly. Spread the veggies in a single layer on a baking sheet lined with parchment paper.
- Step 3: Season the TilapiaIn the same mixing bowl, add the remaining olive oil, lemon juice, minced garlic, chopped parsley, red pepper flakes, and a pinch of salt and pepper. Place the tilapia filets in the bowl and gently coat them with the mixture.
- Step 4: Bake the VeggiesPut the baking sheet with the vegetables in the preheated oven and roast for about 15 minutes. This allows the veggies to start softening and caramelizing, enhancing their natural sweetness.
- Step 5: Add the TilapiaAfter the veggies have roasted for 15 minutes, remove the baking sheet from the oven. Place the seasoned tilapia filets on top of the veggies. Return the baking sheet to the oven and bake for an additional 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork.
- Step 6: ServeOnce the tilapia is done, carefully remove the baking sheet from the oven. Serve the baked tilapia alongside the roasted vegetables, garnished with extra parsley if desired. Enjoy your healthy and satisfying meal!
Notes
- Marinate the tilapia for 30 minutes in the garlic and lemon juice mixture for extra flavor.
- Swap vegetables based on what you have on hand or what’s in season.
- Add different herbs like dill or thyme for variety.
- Broil for the last 2-3 minutes for a crunchy finish.
