Healthy Sheet Pan Tilapia and Veggies + Meal-Prep

Name: Healthy Sheet Pan Tilapia and Veggies + Meal-Prep
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 4 serving
Ingredients: 4 6-ounce tilapia fillets; 2 cloves garlic; 3 tablespoons olive oil or melted butter; 2 tablespoons lemon juice; 3 teaspoons fresh parsley; 1 teaspoon oregano; salt and pepper to taste; 1 large zucchini; 1 cup baby carrots; 2 cups broccoli florets; 1/2 lb asparagus; 2 cups cooked rice for meal prepping

User Reviews

4.7

69 reviews

Excellent

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings
4

Healthy Sheet Pan Tilapia and Veggies + Meal-Prep

Eric Kelley

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Bring something special to the table with this well-loved recipe.

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Ingredients

Servings

4 6-ounce tilapia fillets
2 cloves garlic crushed and diced
3 tablespoons olive oil or melted butter
2 tablespoons lemon juice
3 teaspoons fresh parsley or dried
1 teaspoon oregano fresh or dried
salt and pepper to taste
1 large zucchini sliced
1 cup baby carrots cut in halves
2 cups broccoli florets fresh or frozen
1/2 lb asparagus tough ends removed
2 cups cooked rice for meal prepping

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Instructions

Preheat oven to 400F.
Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.