Oven-baked tilapia with zucchini and asparagus
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
25 mins
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Servings
3
-
Calories
489 kcal
-
Course
Main Course
Oven-baked tilapia with zucchini and asparagus
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Oven-baked tilapia with zucchini and asparagus – got to love a recipe that’s healthy, easy and on the table in 20 minutes! Low in carbs, keto diet friendly.
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Ingredients
- 2 tbsp olive oil
- 6 tilapia fillets
- 2 small courgettes /zucchini cut into wedges
- Small bunch asparagus
- 15 cherry tomatoes halved
- 4 large garlic cloves sliced
- 2 tbsp small capers
- 1 tbsp butter
- 1 tsp fennel seeds
- half a lemon sliced thinly
- Salt and freshly ground pepper
- fresh thyme to garnish
Instructions
- Preheat the oven to 200°C (400°F) and drizzle a large sheet pan with olive oil. Once the oven has reached the right temperature, place the sheet pan in the oven and let the oil get really hot.
- Meanwhile pat the tilapia fillets dry with some kitchen paper and season with salt and pepper.
- Toss the vegetables in the hot oil (be careful how you handle that tray) so that they are covered.
- Place the fish fillets on the tray, nestling them around the vegetables.
- Top with the cherry tomatoes, lemon and garlic slices, add the capers and sprinkle with the fennel seeds.
- Dot a little butter over the fish, season with salt and pepper and cook for 20 minutes until vegetables are soft and fish is cooked through.
Notes
- You can serve this as it is straight from the pan. If you wanted to add some carbs, then couscous would go nicely and would absorb some of the lovely pan juices.
Nutrition Information
Show Details
Calories
489kcal
(24%)
Carbohydrates
9g
(3%)
Protein
71g
(142%)
Fat
19g
(29%)
Saturated Fat
5g
(25%)
Cholesterol
180mg
(60%)
Sodium
390mg
(16%)
Potassium
1569mg
(45%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
795IU
(16%)
Vitamin C
44.1mg
(49%)
Calcium
79mg
(8%)
Iron
3.3mg
(18%)
Nutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 489 kcal
% Daily Value*
| Calories | 489kcal | 24% |
| Carbohydrates | 9g | 3% |
| Protein | 71g | 142% |
| Fat | 19g | 29% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 180mg | 60% |
| Sodium | 390mg | 16% |
| Potassium | 1569mg | 33% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 795IU | 16% |
| Vitamin C | 44.1mg | 49% |
| Calcium | 79mg | 8% |
| Iron | 3.3mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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