Baked Fish with Cauliflower Rice Pilaf (Sheet Pan Meal)

Name: Baked Fish with Cauliflower Rice Pilaf (Sheet Pan Meal)
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 bags frozen cauliflower rice; 2 carrots; 1 onion; olive oil; salt; 4 fillets tilapia; 1 lemon

User Reviews

5.0

3 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings
4 servings
Calories
195 kcal
Course
Main Course
Cuisine
American

Baked Fish with Cauliflower Rice Pilaf (Sheet Pan Meal)

Jessica Carroll

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Sheet pan meals make weeknight meals so much easier. This Baked Fish with Cauliflower is so easy that it barely requires chopping. It’s a simple dish but packed with flavor. This recipe suits the Autoimmune Protocol (AIP) and Paleo diets.

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Ingredients

Servings

2 bags frozen cauliflower rice 12 ounce bags, broccoli rice works as well
2 carrots peeled and finely diced
1 onion finely chopped
olive oil
salt
4 fillets tilapia
1 lemon sliced (for serving)

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Instructions

Preheat oven to 425.
Pour cauliflower, carrots and onion on pan.
Add 3 tablespoons of olive oil and 1 teaspoon salt then toss.
Add to the oven for 10 minutes then toss.
Add back to the oven for another 15 minutes.
Remove from then oven and add the tilapia to the pan. Take care to spread the veggies mixture out of the way before placing the fish.
Drizzle another 2-3 tablespoons of oil over the fish (using a spoon or your fishing era make sure that the oil costs the fish).
Then sprinkle about 1 teaspoon of salt over the fish.
Place the sheet pan back into the over for another 5-8 minutes or until the fish is flakey.
Remove the pan from the oven and serve immediately with slices of lemon.

Nutrition Information

Show Details

Serving 1serving Calories 195kcal (10%) Carbohydrates 8g (3%) Protein 35g (70%) Fat 3g (5%) Saturated Fat 1g (5%) Cholesterol 85mg (28%) Sodium 111mg (5%) Potassium 688mg (20%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 5095IU (102%) Vitamin C 18mg (20%) Calcium 40mg (4%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 195 kcal

% Daily Value*

Serving	1serving
Calories	195kcal	10%
Carbohydrates	8g	3%
Protein	35g	70%
Fat	3g	5%
Saturated Fat	1g	5%
Cholesterol	85mg	28%
Sodium	111mg	5%
Potassium	688mg	15%
Fiber	2g	8%
Sugar	3g	6%
Vitamin A	5095IU	102%
Vitamin C	18mg	20%
Calcium	40mg	4%
Iron	1mg	6%