Baked in one saucepan in less than 20 minutes, tilapia, broccoli, asparagus, zucchini and carrots. This easy pan dinner with a sheet of garlic and spice is safe and perfect.
Healthy Sheet Pan Tilapia and Veggies + Meal-Prep

One Dinner in the pan is now a must. Who has time to make many dishes and have Dinner 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 Carrots 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

Ingredients :

  • 4 6-ounce tilapia fillets
  • 2 cloves garlic crushed and diced
  • 3 tablespoons olive oil or melted butter
  • 2 tablespoons Lemon 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 Carrots cut in halves
  • 2 cups broccoli florets fresh or frozen
  • 1/2 lb asparagus tough ends removed
  • 2 cups cooked rice for meal prepping
  • Instructions :

    • 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 Lemon 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.


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