One in the pan is now a must. Who has time to make many dishes and have all day long? It's a must try this tasteful tilapia and veggie pan meal. This bag is filled with garlic, olive oil and spices and is baked very easily in a few minutes.
Tilapia, frozen or fresh, works, but before baking, it must be defrosted. I used broccoli, asparagus, calabrias, and sweet for vegetables, but also any other vegetables like onion, tomatoes, thinly sliced sweet potatoes, brussels spruces and potatoes par-boiled will work.
This delicious blend of fish and veggies is also perfect for meals! Cook 1 cup of your favorite rice according to the instructions for the meal, fish and veggies and divide it into 4 meal preparation containers. Cover the vegetables of rice and enjoy this delicious meal for a whole week!
Healthy Sheet Pan Tilapia and Veggies + Meal-Prep
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Servings: 4
4 6-ounce tilapia fillets 2 cloves garlic crushed and diced 3 tablespoons olive oil or melted butter 2 tablespoons juice 3 teaspoons fresh Parsley or dried 1 teaspoon Oregano fresh or dried salt and pepper to taste 1 large zucchini sliced 1 cup baby cut in halves 2 cups broccoli florets fresh or frozen 1/2 lb asparagus tough ends removed 2 cups cooked rice for meal prepping
- Oven to 400F preheat.
- In a small pot, heat the low heat olive oil (or butter). Add garlic and saute for around 1 minute at low temperature. Take it out of the sun and add juice, persil, oregano and savory salt + pepper.
- Put in a single layer on a pan, fish and veggies. Evenly on fish and vegetables, pour the garlic spice mixture. Bake until golden for 12-15 minutes.
- To prepare meal: Cook 1 cup of brown rice as directed in the recipe. Divide rice into 4 containers of meal prep. Place 1 tilapia fillet with a few carrots, asparagus and broccoli in each tub. Cover and store for up to 4 days in the refrigerator. For 1-2 minutes or until steaming, microwave high.