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    • Baked Tilapia with Vegetables

    Mark Sharron
    Easy
    20 minutes
    2
    This is a basic baked fish dish. It is fast and healthy and is sure to please. It goes especially well with a side of baked potatoes and a salad. Add a bottle of wine and you've got a great meal for a chilly night.
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    Ingredients

    • 4 tilapia fillets, about 6oz each
    • 3 cups broccoli florets
    • 1 1/2 cups carrots, thinly sliced
    • 1 yellow squash, sliced
    • 4 tablespoons olive oil
    • 2 tablespoons lemon juice
    • 1 tablespoon garlic minced
    • 1 tablespoon fresh parsley
    • 1 ½ teaspoons dried parsley
    • 1/4 teaspoon dried red pepper flakes
    • 1/4 teaspoon onion powder
    • Salt & pepper to taste

    Method

    • Step-by-step Method for Baked Tilapia with Vegetables
    • Preheat your oven to 200°C (400°F).
    • Lightly pat the tilapia fillets dry with paper towels to remove excess moisture.
    • Arrange the broccoli florets, sliced carrots, and sliced yellow squash evenly on a large baking tray or shallow roasting pan.
    • In a small bowl, combine 4 tablespoons olive oil, 2 tablespoons lemon juice, 1 tablespoon minced garlic, 1 ½ teaspoons dried parsley, ¼ teaspoon dried red pepper flakes, ¼ teaspoon onion powder, salt, and pepper; whisk until well mixed.
    • Drizzle half of the seasoned olive oil mixture evenly over the prepared vegetables and toss gently to coat.
    • Make space in the centre of the vegetables and lay the tilapia fillets on the baking tray.
    • Brush the remaining olive oil seasoning mixture evenly over the top of the tilapia fillets.
    • Sprinkle the fillets with the fresh chopped parsley.
    • Transfer the tray to the preheated oven and bake for 16-18 minutes, or until the tilapia is opaque and flakes easily with a fork and the vegetables are tender.
    • Remove the tray from the oven and rest for 2 minutes before serving.
    • Plate each serving with a tilapia fillet and a generous portion of roasted vegetables.
    • Spoon any pan juices over the fish for extra flavour.
    • Garnish with a light sprinkle of additional fresh parsley, if desired.
    • Serve immediately with optional lemon wedges on the side for brightness.