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Baked Tilapia & Roasted Veggies
This Baked Tilapia and Roasted Veggies is a low calorie and high protein dish that comes together in less than 25 minutes!
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 servings
Calories: 344 kcal
Course:
Main Course , Dinner
Cuisine:
American
Ingredients
- 4 (6-ounce) tilapia filets
- 3 cups bite-sized broccoli florets
- 1 ½ cups 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 ½ teaspoons dried parsley
- ¼ teaspoon red pepper flakes
- ¼ teaspoon onion powder
- salt
- ground black pepper
Instructions
- Preheat the oven to 400 degrees Fahrenheit.
- Add 3 cups bite-sized broccoli florets, 1 ½ cups thinly sliced carrots, and 1 sliced yellow squash to a large baking sheet and drizzle with half of the 4 tablespoons olive oil. Season to taste with salt and ground black pepper, then move the vegetables to the sides of the pan.
- Make a marinade by combining 2 tablespoons lemon juice, 1 tablespoon minced garlic, 1 tablespoon chopped fresh parsley, ¼ teaspoon red pepper flakes, and ¼ teaspoon onion powder in a small bowl.
- Add 4 (6-ounce) tilapia filets to the baking sheet between the vegetables and brush generously with the marinade. Sprinkle with salt and pepper.
- Bake for 12-15 minutes until the tilapia reaches 145 degrees Fahrenheit and flakes easily. Serve immediately with rice, pasta, or quinoa.
Cup of Yum
Nutrition Information
Calories
344kcal
(17%)
Carbohydrates
12g
(4%)
Protein
37g
(74%)
Fat
17g
(26%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Cholesterol
85mg
(28%)
Sodium
148mg
(6%)
Potassium
1036mg
(30%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
8664IU
(173%)
Vitamin C
77mg
(86%)
Calcium
79mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 344
% Daily Value*
| Calories | 344kcal | 17% |
| Carbohydrates | 12g | 4% |
| Protein | 37g | 74% |
| Fat | 17g | 26% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 85mg | 28% |
| Sodium | 148mg | 6% |
| Potassium | 1036mg | 22% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 8664IU | 173% |
| Vitamin C | 77mg | 86% |
| Calcium | 79mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.