Garden Tilapia

Transform your dinner table into a feast of fresh, vibrant flavors with this Garden Tilapia recipe. Featuring tender tilapia fillets baked atop a medley of colorful cherry tomatoes, zucchini, and red bell peppers, this dish brings the essence of the garden right to your plate. Enhanced with aromatic garlic, fresh thyme, and a drizzle of zesty lemon juice, this one-pan meal is both wholesome and effortless, with just 15 minutes of prep. Perfectly roasted at 400°F, the tilapia becomes flaky and succulent while absorbing the bright, herb-infused flavors of the vegetables. Garnished with fresh parsley and ready in under 30 minutes, this gluten-free and low-carb recipe is ideal for busy weeknights or light family dinners. Serve it hot alongside steamed rice or a crisp salad for a deliciously well-balanced meal.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 Tilapia fillets
• 1.5 cups Cherry tomatoes
• 1 medium Zucchini
• 1 medium Red bell pepper
• 3 cloves Garlic
• 2 tablespoons Fresh parsley
• 1 teaspoon Fresh thyme leaves
• 3 tablespoons Olive oil
• 1 large Lemon
• 0.75 teaspoons Salt
• 0.5 teaspoons Black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup.

Step 2

Rinse the tilapia fillets under cold water and pat them dry with paper towels. Set aside.

Step 3

On a cutting board, halve the cherry tomatoes and dice the zucchini and red bell pepper into small, uniform pieces. Mince the garlic and chop the parsley.

Step 4

In a large mixing bowl, combine the cherry tomatoes, zucchini, red bell pepper, minced garlic, 2 tablespoons of olive oil, fresh thyme, 0.5 teaspoons of salt, and 0.25 teaspoons of black pepper. Toss until the vegetables are evenly coated.

Step 5

Spread the vegetable mixture evenly onto the prepared baking sheet. Arrange the tilapia fillets on top of the vegetables.

Step 6

Drizzle the remaining 1 tablespoon of olive oil over the tilapia fillets. Sprinkle them with the remaining 0.25 teaspoons of salt and 0.25 teaspoons of black pepper.

Step 7

Slice the lemon in half. Squeeze the juice of half the lemon over the tilapia, catching any seeds. Cut the other half of the lemon into thin slices and place a slice or two on top of each fillet.

Step 8

Bake in the preheated oven for 18-20 minutes, or until the tilapia is opaque and flakes easily with a fork.

Step 9

Once cooked, remove the baking sheet from the oven and garnish the dish with freshly chopped parsley.

Step 10

Serve the Garden Tilapia hot, straight from the oven, accompanied by the roasted vegetables from the baking sheet. Optionally, pair with steamed rice or a side salad for a complete meal.

Nutrition Facts

Serving size	1073.2 grams (1073.2g)

Amount per serving	% Daily Value*
Calories	1080

Total Fat 54.60g	70%
Saturated Fat 10.90g	55%
Polyunsaturated Fat 4.20g
Cholesterol 228mg	76%
Sodium 3885mg	169%
Total Carbohydrate 40.60g	15%
Dietary Fiber 9.50g	34%
Total Sugars 25.60g
Protein 110.80g	222%

Vitamin D 0IU	0%
Calcium 160mg	12%
Iron 6mg	32%
Potassium 2938mg	63%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.8%

Protein: 40.4%

Carbs: 14.8%