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how to make healthy baked tilapia and veggies

Healthy Baked Tilapia and Veggies

Before we dive deep into the delicious world of healthy baked tilapia and veggies, let's talk about what you can pair with this fantastic dish
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine American
Servings 4
Calories 350 kcal

Equipment

  • Oven
  • Bowl

Ingredients
  

  • 1 tablespoon chopped fresh parsley or 1½ teaspoons dried – adds freshness and color
  • 4 tilapia fillets 6 ounces each – mild, flaky fish that cooks quickly and absorbs flavor beautifully
  • 2 tablespoons freshly squeezed lemon juice – adds brightness and balances richness
  • ¼ teaspoon crushed red pepper flakes – subtle kick of heat
  • 1½ cups carrots sliced thin – adds natural sweetness and crunch
  • 1 yellow summer squash thinly sliced – mild, buttery texture and color
  • ½ teaspoon Italian seasoning – a balanced herb mix for depth and aroma
  • Salt and freshly ground black pepper to taste – essential for seasoning balance
  • 1 tablespoon minced garlic – sharp and savory aromatic
  • 3 cups fresh broccoli florets chopped into 1-inch pieces – crisp-tender with a slight bitterness
  • Zest of 1 lemon – intensifies citrusy freshness and brightens the vegetables
  • 4 tablespoons olive oil divided for roasting and seasoning – rich base for flavor and caramelization
  • ¼ teaspoon onion powder – background layer of savory flavor

Instructions
 

Step 1: Preheat the Oven

  • Begin by preheating your oven to 400°F (200°C). A hot oven ensures that your tilapia will cook quickly and evenly while allowing the veggies to roast perfectly.

Step 2: Prepare the Baking Dish

  • Lightly grease a baking dish with a tablespoon of olive oil. This will prevent sticking and make cleanup easier.

Step 3: Season the Fish

  • Take your tilapia fillets and place them in the baking dish. Drizzle them with lemon juice. Season with salt, pepper, and crushed red pepper flakes. Sprinkle the minced garlic over the fish for that savory boost.

Step 4: Chop the Vegetables

  • Next, slice the carrots and yellow squash. Chop the broccoli into bite-sized florets. These vegetables offer a great mix of colors and textures.

Step 5: Add Vegetables to the Dish

  • In a mixing bowl, toss your chopped veggies with the remaining olive oil, Italian seasoning, onion powder, lemon zest, and a dash of salt and pepper. Once combined, scatter them around the tilapia fillets in the baking dish.

Step 6: Bake

  • Place the baking dish into your preheated oven. Bake for 20–25 minutes or until the tilapia flakes easily with a fork and the vegetables are tender. Keep an eye on it after 15 minutes; every oven is different.

Step 7: Serve

  • Once done, remove the dish from the oven and garnish with fresh parsley if desired. Serve right away to enjoy the vibrant flavors.

Notes

  • Use fresh fish for the best flavor.  
  • Don't shy away from experimenting with herbs. Fresh basil or thyme can add a new twist.  
  • Cut your vegetables uniformly to ensure even cooking.  
  • Leftover baked tilapia can be flaked and tossed into salads for lunch the next day.  
  • If you want a bit more crunch, broil the dish for the last 2–3 minutes of cooking.
 

Nutrition

Calories: 350kcalCarbohydrates: 20gProtein: 30gFat: 15gFiber: 5gSugar: 4g
Keyword Healthy Baked Tilapia and Veggies
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