Baked Tilapia with Vegetables

20 minutes
Amount Per Serving: Calories 343; Fat 17g; Carbs 12g; Sugars 4g; Fibre 3g; Protein 37g; Sodium 1.48g
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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  • 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


  • Preheat the oven to 425 degrees.

  • Spray a 9×13 baking pan with cooking spray.

  • Rinse tilapia and pat dry with paper towels.

  • In a small bowl, mix the oil, lemon juice, and garlic.

  • Rinse and drain broccoli and carrots.

  • Toss florets and slice them into 1-inch pieces.

  • Combine broccoli, carrots, and squash in a large bowl. Sprinkle with salt, pepper, and dried herbs.

  • Add prepared broccoli mixture to the prepared pan.

  • Place the fish on the vegetables. Brush with garlic mixture and sprinkle with salt, pepper, and dried herbs.

  • Bake for 18 – 20 minutes, or until the fish flakes easily with a fork. Flip fish over halfway through the baking time.

  • Squeeze lemon juice over the fish before serving.

  • Serving Suggestions: Serve immediately with quinoa, rice, pasta, or baked potatoes.

Frozen Tilapia Products