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Easy Baked Tilapia and Roasted Veggies photo

Baked Tilapia and Roasted Veggies

This Baked Tilapia and Roasted Veggies is a healthy delight! Flaky tilapia paired with a colorful medley of roasted vegetables makes for an easy, nutritious meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

For the Dish:
  • 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 dried parsley
  • ½ teaspoon red pepper flakes
  • ½ teaspoon onion powder
  • Salt to taste
  • Ground black pepper to taste

Equipment

  • Baking Sheet
  • Parchment paper
  • Mixing Bowl
  • Measuring spoons and cups
  • Spatula or tongs

Method
 

Instructions
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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!

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.