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Sheet Pan Oven-Baked Tilapia

12 minutes Cook
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5
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When it comes to crafting a meal that is both delicious and nourishing, this Sheet Pan Oven-Baked Tilapia Recipe ticks all the boxes. Combining the delicate flavors of tilapia with an assortment of colorful vegetables, this dish is as pleasing to the eye as it is to the palate. Perfect for weeknights or when entertaining guests, it’s a versatile recipe that promises to become a regular in your kitchen.

Why Do People Love Cooking This Recipe?

Tilapia is beloved for its mild flavor, which pairs well with a variety of ingredients. People also appreciate the fact that it’s widely available and budget-friendly. Additionally, the use of a sheet pan in this recipe signifies convenience – it’s a one-pan wonder that reduces clean-up time. Moreover, oven-baking as a method of cooking is favored for being a healthier alternative to frying. It also allows for the flavors to meld together beautifully. Sheet pan meals can also be prepped ahead, making them a popular choice for busy individuals and families.

Why Is This Recipe Healthy?

I’d like to point out that tilapia is a great source of protein, which is vital for muscle building and repair. The omega-3 fatty acids in tilapia are beneficial for heart health. Vegetables like bell peppers and zucchinis are packed with vitamins and minerals, promoting a strong immune system. Moreover, olive oil is rich in monounsaturated fats that are known to lower bad cholesterol levels. Oven-baking ensures minimal loss of nutrients and requires less oil compared to other methods, making this dish low in saturated fats and calories.

Who Can Eat this Recipe?

This recipe is suitable for people of all ages. It’s an excellent option for those looking to incorporate more seafood into their diet. However, individuals with seafood allergies or specific dietary restrictions should consult their healthcare provider before consuming tilapia.

In conclusion, this Sheet Pan Oven-Baked Tilapia Recipe is a winning combination of taste, convenience, and health. Whether you’re a seasoned cook or a beginner, this recipe is bound to impress!

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Sheet Pan Oven-Baked Tilapia Recipe Details

Sheet Pan Oven-Baked Tilapia Recipe Details

amelia-taylor
prep time
15 minutes
cooking time
12 minutes
servings
4
total time
27-30 minutes

Equipment

  • Sheet pan

  • Parchment paper

  • Cutting board

  • Knife

  • Small bowl

  • Spoon or whisk

  • Oven

Ingredients

  • 4 tilapia fillets

  • 1 bell pepper, thinly sliced

  • 1 zucchini, thinly sliced

  • 1 red onion, thinly sliced

  • 2 tablespoons olive oil

  • 1 lemon, zested and juiced

  • 1 tablespoon fresh parsley, chopped

  • Salt and pepper to taste

Instructions

1

Preheat your oven to 400°F (200°C).

2

Line a sheet pan with parchment paper for easy clean-up.

3

Place the tilapia fillets and sliced vegetables on the sheet pan.

4

In a small bowl, combine the olive oil, lemon juice, lemon zest, parsley, salt, and pepper. Mix well.

5

Drizzle the olive oil mixture over the tilapia and vegetables, ensuring even coverage.

6

Bake in the preheated oven for 10-12 minutes, or until the tilapia is opaque and flakes easily with a fork.

7

Optional: Broil for 2-3 minutes for added crispiness.

Notes

Using fresh vegetables is key. Slice them uniformly for even cooking. When it comes to seasoning, don’t be shy. Tilapia’s mild taste can handle a good flavor boost. Besides salt and pepper, consider using paprika or garlic powder. The olive oil should be drizzled evenly over the ingredients to ensure proper roasting. If you desire a little crunch, broil for an extra 2-3 minutes at the end.
Amelia Taylor
285 posts

About author
A creator of healthy recipes, dedicated to nourishing your body with delicious and nutritious meals.
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