This post may contain affiliate links. Please read our disclosure policy.
Looking for an effortless yet delicious weeknight meal? This baked tilapia with vegetables is your answer to stress-free dinner planning. With just one sheet pan and 30 minutes, you can create a nutritious, flavorful dinner that the entire family will love. The combination of tender, flaky tilapia fillets and perfectly roasted vegetables makes this recipe a go-to solution for busy households seeking healthy, budget-friendly meal options.
Table of Contents
Why You’ll Love This Baked Tilapia Recipe
This sheet pan tilapia recipe checks all the boxes for modern home cooking. It’s quick, requiring just 15 minutes of prep and 12-15 minutes in the oven. The cleanup is minimal since everything cooks on one baking sheet, making it ideal for those hectic weeknights when you want a home-cooked meal without the hassle. The garlic-lemon marinade infuses the fish with bright, savory flavors while keeping it incredibly moist. Plus, it’s naturally low in calories and high in protein, making it perfect for health-conscious families.
Health Benefits of Tilapia and Vegetables
Tilapia is an excellent source of lean protein, providing approximately 23 grams per fillet while remaining low in calories and fat. It’s rich in essential nutrients like vitamin B12, selenium, and phosphorus. The vegetable medley of broccoli, carrots, and yellow squash adds fiber, vitamins A and C, and important antioxidants. This combination creates a well-balanced meal that supports overall health without compromising on taste.
Ingredients You’ll Need
Here’s everything required to make this delicious baked tilapia with vegetables:
| Ingredient | Quantity | Notes | |
|---|---|---|---|
| Tilapia fillets | 4 (6 oz each) | Fresh or thawed frozen | |
| Broccoli florets | 3 cups | Cut into 1-inch pieces | |
| Yellow squash | 1 medium | Sliced into rounds | |
| Carrots | 1½ cups | Thinly sliced | |
| Olive oil | 4 tablespoons | Divided | |
| Lemon juice | 2 tablespoons | Fresh preferred | |
| Garlic | 1 tablespoon | Minced | |
| Fresh parsley | 1 tablespoon | Or 1½ tsp dried | |
| Red pepper flakes | ¼ teaspoon | Adjust to taste | |
| Onion powder | ¼ teaspoon | – | |
| Salt and pepper | To taste | – |
Essential Equipment
To prepare this recipe efficiently, you’ll need a few basic kitchen tools. A quality baking sheet is crucial for even cooking and easy cleanup. You’ll also need mixing bowls for preparing the marinade, sharp chef’s knives for slicing vegetables, and a cutting board for prep work. Having measuring cups and spoons ensures accurate proportions, while kitchen utensils like a whisk or spoon help combine the marinade ingredients perfectly.
Step-by-Step Instructions
1. Preheat Your Oven
Begin by preheating your oven to 400 degrees Fahrenheit. This temperature ensures the vegetables caramelize nicely while the fish cooks through without drying out.
2. Prepare the Vegetables
Arrange the broccoli florets, sliced yellow squash, and thinly sliced carrots on your baking sheet. Drizzle 2 tablespoons of olive oil over the vegetables, then sprinkle with salt and pepper. Toss everything together using your hands or kitchen utensils to ensure even coating. Push the vegetables to the outer edges of the pan, creating space in the center for the tilapia fillets.
3. Make the Marinade
In a small mixing bowl, combine the remaining 2 tablespoons of olive oil, lemon juice, minced garlic, fresh parsley, red pepper flakes, and onion powder. Whisk these ingredients together until well blended. This aromatic marinade will give your tilapia incredible flavor.
4. Season the Tilapia
Place the four tilapia fillets in the center of the baking sheet, nestled between the vegetables. Using a brush or spoon, rub the prepared marinade generously on all sides of each fillet. Don’t forget to season the fish with additional salt and pepper to taste.
5. Bake to Perfection
Transfer the baking sheet to your preheated oven and bake for 12-15 minutes. The tilapia is done when it reaches an internal temperature of 145 degrees Fahrenheit and flakes easily when tested with a fork. The vegetables should be tender and slightly caramelized at the edges.
6. Serve Immediately
Remove the pan from the oven and serve the tilapia alongside the roasted vegetables right away. The dish pairs beautifully with rice, quinoa, or crusty bread.
Pro Tips for Perfect Results
Choose Quality Fish: Look for fresh tilapia with a mild smell and firm texture. If using frozen, ensure it’s completely thawed and patted dry before seasoning.
Cut Vegetables Uniformly: Slice your vegetables to similar thicknesses so they cook evenly. Carrots should be especially thin since they take longer to soften.
Don’t Overcook: Tilapia cooks quickly, so keep a close eye on it after the 12-minute mark. Overcooked fish becomes dry and loses its delicate texture.
Customize Your Veggies: Feel free to swap vegetables based on what you have available. Bell peppers, zucchini, cherry tomatoes, or green beans all work wonderfully.
Add Extra Flavor: For more depth, try adding capers, sun-dried tomatoes, or a splash of white wine to the marinade.
Serving Suggestions
This baked tilapia pairs beautifully with various side dishes. Serve it over a bed of fluffy rice, quinoa, or couscous to soak up the delicious juices. A simple green salad with vinaigrette complements the richness of the dish. For a heartier meal, add roasted potatoes or garlic bread on the side. A glass of crisp white wine or sparkling water with lemon makes the perfect beverage pairing.
Storage and Reheating Instructions
Store leftover tilapia and vegetables in an airtight container in the refrigerator for up to 2 days. To reheat, place in a baking dish and warm in a 350-degree oven for about 10 minutes, or microwave individual portions for 1-2 minutes. Note that reheated fish may be slightly less tender than when freshly cooked.
Frequently Asked Questions
Can I use other types of fish?
Absolutely! This recipe works well with cod, haddock, mahi-mahi, or salmon. Adjust cooking time based on the thickness of the fillets.
Can I make this recipe ahead?
You can prep the vegetables and marinade up to 24 hours in advance. Store them separately in the refrigerator, then assemble and bake when ready to eat.
Is this recipe gluten-free?
Yes, this baked tilapia recipe is naturally gluten-free, making it suitable for those with gluten sensitivities.
What if I don’t have fresh parsley?
Dried parsley works perfectly fine. You can also substitute with other herbs like basil, dill, or cilantro for different flavor profiles.
How do I know when the fish is done?
The fish should be opaque throughout and flake easily with a fork. Using a meat thermometer, check that the internal temperature has reached 145°F.
Can I double this recipe?
Yes, but you’ll need two baking sheets to avoid overcrowding, which can cause steaming instead of roasting.
Why This Recipe Works for Busy Families
This sheet pan dinner embodies everything busy families need: minimal prep, one-pan cleanup, and wholesome ingredients everyone will eat. It’s economical without sacrificing quality or nutrition. The recipe is flexible enough to accommodate picky eaters simply adjust seasonings or swap vegetables based on preferences. Plus, it teaches kids about healthy eating habits without making dinner time feel like a chore.
Make It Your Own
The beauty of this recipe lies in its versatility. Experiment with different spice blends like Cajun seasoning, Italian herbs, or Mediterranean za’atar. Add a sprinkle of parmesan cheese during the last few minutes of baking for extra richness. Try drizzling with tahini sauce or pesto after cooking for a creative twist. The possibilities are endless, making this a recipe you’ll return to again and again.
This baked tilapia with vegetables proves that healthy eating doesn’t have to be complicated or time-consuming. With simple ingredients, straightforward preparation, and spectacular results, it’s the perfect addition to your weeknight dinner rotation. Give it a try tonight and discover just how easy and delicious home cooking can be!
PrintEasy Baked Tilapia with Veggies : 30-Min Healthy Sheet Pan Dinner Recipe
This easy baked tilapia with vegetables is a healthy, flavorful sheet pan dinner that comes together in just 30 minutes. Tender tilapia fillets are seasoned with a zesty garlic-lemon marinade and baked alongside colorful vegetables for a complete, nutritious meal the whole family will love.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
Ingredients
4 6-ounce tilapia fillets
3 cups broccoli florets, cut into 1-inch pieces
1 yellow squash, sliced
1½ cups carrots, thinly sliced
4 tablespoons olive oil, divided
2 tablespoons lemon juice
1 tablespoon garlic, minced
1 tablespoon fresh parsley (or 1½ teaspoons dried)
¼ teaspoon dried red pepper flakes
¼ teaspoon onion powder
Salt and pepper to taste
Instructions
- Preheat oven to 400 degrees F.
- Place broccoli, squash, and carrots on a baking sheet and drizzle with 2 tablespoons olive oil.
- Sprinkle with salt and pepper, toss to coat, then push vegetables to the sides of the pan.
- In a small bowl, mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together.
- Place tilapia fillets on the pan between the vegetables 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 with a fork. Serve immediately.
Notes
Use fresh or fully thawed tilapia for best results.
Slice vegetables uniformly so they cook evenly.
Don’t overcook the fish it should be opaque and flaky.
Feel free to substitute vegetables based on what you have on hand.
Store leftovers in an airtight container for up to 2 days.
If you found this recipe helpful, feel free to check out the kitchen equipment below. Click on any image to view and purchase the product through our Amazon affiliate links at no extra cost to you. Your support helps us keep DeliciousAvors.com running and bringing you great recipes!
Recommended Kitchen Equipment
