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- 4 tilapia fillets - 4 tablespoons unsalted butter, melted - 4 cloves garlic, minced - 1 teaspoon lemon zest - 2 tablespoons fresh lemon juice - 1 teaspoon dried oregano - 1 teaspoon smoked paprika - Salt and pepper to taste - 2 cups broccoli florets - 1 cup cherry tomatoes, halved - 1 red bell pepper, sliced - Fresh parsley for garnish To make this dish, you need a few simple tools: - A large sheet pan - Parchment paper - A mixing bowl - A brush for the garlic butter - A knife and cutting board for veggies These tools will help you create a quick and easy meal with minimal cleanup. This dish serves four people. Each serving has: - Calories: 350 - Protein: 30g - Fat: 20g - Carbohydrates: 15g - Fiber: 5g This meal is not just tasty; it's also healthy and balanced. The tilapia gives you protein, while the veggies add fiber and vitamins. Enjoy a meal that keeps you full and healthy! Start by preheating your oven to 400°F (200°C). This step is key for even cooking. Next, line a large sheet pan with parchment paper. This makes cleanup easy and helps the food cook well. Gather your ingredients. You will need tilapia, butter, garlic, lemon, and veggies. In a small bowl, mix 4 tablespoons of melted butter with 4 minced garlic cloves. Add 1 teaspoon of lemon zest and 2 tablespoons of fresh lemon juice. Then, stir in 1 teaspoon of dried oregano and 1 teaspoon of smoked paprika. Season with salt and pepper to taste. This mixture will add rich flavor to the dish. Place the tilapia fillets in the center of your sheet pan. Brush half of the garlic butter mixture over the fillets. On one side, add 2 cups of broccoli florets and 1 cup of halved cherry tomatoes. On the other side, arrange sliced red bell pepper. Drizzle the rest of the garlic butter over the veggies. Toss them gently to coat. Now, it's time to bake. Place the sheet pan in the oven and set a timer for 15-20 minutes. The tilapia should flake easily with a fork when done. The veggies will be tender and vibrant. When finished, take it out and garnish with fresh parsley before you serve. Enjoy your meal! To check if your tilapia is done, look for flakiness. The fish should easily break apart when you press it with a fork. The color should change from translucent to opaque. Cooking time is about 15 to 20 minutes at 400°F (200°C). If you have a food thermometer, the internal temperature should reach 145°F (63°C). This ensures it is safe to eat and perfectly cooked. Fresh herbs can elevate your dish. You can add fresh parsley, dill, or basil. These herbs bring a bright flavor that pairs well with fish. Simply chop them finely and sprinkle them on top just before serving. You can also mix them into your garlic butter mixture for extra flavor. The freshness of herbs will make your meal taste even better. To make sure your veggies cook evenly, cut them into similar sizes. This helps them roast at the same rate. For broccoli, keep florets about one inch wide. Slice bell peppers into strips that are not too thick. Cherry tomatoes can be halved for better cooking. Toss the veggies in the garlic butter mixture to coat them well. This will add flavor and ensure they cook nicely with the tilapia. {{image_2}} You can swap in many vegetables for this dish. Zucchini slices add a nice crunch. Carrots give a sweet bite and vibrant color. Cauliflower florets are also a great choice. You might even try asparagus or snap peas for a fresh twist. Just keep the cooking time in mind, as some veggies need more or less time to cook. Get creative with your seasonings! You can use Italian herbs, like basil and thyme. A dash of curry powder can add warmth and spice. You might also enjoy using taco seasoning for a fun take. If you love heat, sprinkle in some cayenne pepper or chili flakes. The key is to find a blend that you love. If tilapia isn’t your favorite, try another white fish. Cod and haddock both work well. You can also use salmon for a richer flavor. If you prefer plant-based options, firm tofu or tempeh can be great. Just adjust cooking times as needed based on your choice. To store leftovers, let them cool down first. Place the tilapia and veggies in an airtight container. Make sure to seal it well to keep the food fresh. Store it in the fridge for up to three days. If you want to keep it longer, freezing is a great option. When you reheating, you want to keep the fish and veggies tasty. The best way is to use the oven. Preheat your oven to 350°F (175°C). Place the leftovers on a baking sheet. Heat for about 10 to 15 minutes. This method keeps the food moist. If you’re in a hurry, you can use a microwave. Heat in short bursts to avoid overcooking. Freezing is easy and helps save meals for later. First, let the tilapia and veggies cool completely. Then, wrap each piece in plastic wrap. Place them in a freezer bag or a container. Make sure to remove as much air as possible. You can freeze it for up to three months. When you’re ready to eat, thaw in the fridge overnight before reheating. It takes about 15 to 20 minutes to cook tilapia in the oven. You want it to be flaky and opaque. Check it at 15 minutes to avoid overcooking. Yes, you can use other fish like cod or haddock. They have a similar texture. Just watch the cooking time, as it may vary. For this dish, wash all veggies well. Cut broccoli into small florets. Halve the cherry tomatoes and slice the bell pepper into strips. This helps them cook evenly. Yes, you can prep everything ahead. Mix the garlic butter and cut the veggies. Store them in the fridge. Just bake them when you’re ready to eat. Great sides include rice, quinoa, or a fresh salad. These add color and texture to your meal. You can also serve with lemon wedges for a zesty touch. This blog post covered all you need to know about baking tilapia. We explored the key ingredients, equipment, and nutrition facts. You learned step-by-step instructions for prepping, cooking, and serving. Tips for doneness, flavor, and even cooking will help you succeed. We also shared variations and storage advice for your leftovers. Now you can enjoy a tasty, healthy meal any night. Try it today, and you'll love how easy it is!

Sheet Pan Garlic Butter Tilapia & Veggies

Discover the deliciousness of Zesty Sheet Pan Garlic Butter Tilapia & Veggies for an easy weeknight dinner! This vibrant recipe features tender tilapia fillets baked with fresh veggies and a flavorful garlic butter sauce that’s simple to make. Perfect for busy nights, this meal is both nutritious and scrumptious. Click through to explore step-by-step instructions and presentation tips to make your dining experience exceptional!
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Ingredients
  

4 tilapia fillets

4 tablespoons unsalted butter, melted

4 cloves garlic, minced

1 teaspoon lemon zest

2 tablespoons fresh lemon juice

1 teaspoon dried oregano

1 teaspoon smoked paprika

Salt and pepper to taste

2 cups broccoli florets

1 cup cherry tomatoes, halved

1 red bell pepper, sliced

Fresh parsley for garnish

Instructions
 

Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper for easy cleanup.

    In a small bowl, mix together the melted butter, minced garlic, lemon zest, lemon juice, oregano, smoked paprika, salt, and pepper until well combined.

      Arrange the tilapia fillets in the center of the sheet pan. Brush half of the garlic butter mixture over the fillets.

        On one side of the tilapia, add the broccoli florets and cherry tomatoes. On the other side, arrange the red bell pepper slices.

          Drizzle the remaining garlic butter mixture over the veggies, tossing them gently to coat.

            Bake in the preheated oven for 15-20 minutes, or until the tilapia is cooked through and flakes easily with a fork, and the veggies are tender.

              Remove from the oven and garnish with freshly chopped parsley before serving.

                Prep Time, Total Time, Servings: 10 mins | 25 mins | 4 servings

                  - Presentation Tips: Serve directly from the sheet pan for a rustic look or plate the tilapia and veggies separately with a lemon wedge on the side for added color.