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 tilapia; 2 cloves garlic; 3 tablespoons olive oil; 2 tablespoons lemon juice; 3 teaspoons parsley; 1 teaspoon oregano; salt; black pepper; 1 zucchini; 1 cup carrot; 2 cups broccoli; 1/2 lb asparagus; 2 cups rice

User Reviews

4.7

46 reviews

Excellent

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

Healthy Sheet Pan Tilapia and Veggies + Meal-Prep

Eric Kelley

Report

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

Share:

I Made This!

4 people made this

Print

79 people printed this

Save this

19 people saved this

Ingredients

Servings

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

Add Ingredients to Grocery List

Recommended Tools for this Recipe

Instructions

Keep Screen Awake

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.