Description
A quick and healthy sheet pan meal featuring tilapia fillets, roasted vegetables, and brown rice. Perfect for meal prep or a fast weeknight dinner.
Ingredients
4 tilapia fillets (6 oz each)
2 cloves garlic, minced
3 tablespoons olive oil
2 tablespoons lemon juice
3 teaspoons parsley (fresh or dried)
1 teaspoon oregano (fresh or dried)
Salt and black pepper to taste
1 large zucchini, sliced
1 cup baby carrots, halved
2 cups broccoli florets (fresh or frozen)
1/2 pound asparagus, tough ends trimmed
2 cups cooked brown rice (for meal prep)
Instructions
1. Preheat your oven to 400°F.
2. In a small pan over low heat, warm the olive oil. Add the minced garlic and sauté for about 1 minute until fragrant. Remove from heat and stir in lemon juice, parsley, oregano, salt, and pepper.
3. Place the tilapia fillets and vegetables in a single layer on a sheet pan.
4. Drizzle the garlic-lemon mixture evenly over the fish and vegetables.
5. Bake for 12 to 15 minutes, or until the tilapia is cooked through and the vegetables are tender.
6. For meal prep: Cook brown rice according to package directions. Divide the rice into 4 containers. Add one tilapia fillet and a portion of the vegetables to each. Store in the refrigerator for up to 4 days. Reheat in the microwave for 1-2 minutes until hot.
Notes
You can use frozen tilapia, just be sure to thaw fully before baking. Feel free to swap vegetables based on season or preference. To add variety, try seasoning with Cajun or chipotle blends.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Meal Prep Recipes
- Method: Baking
- Cuisine: American