Baked Tilapia with Roasted Vegetables Sheet Pan Dinner
A complete one-pan meal featuring tender tilapia fillets seasoned with garlic, lemon, and herbs alongside colorful roasted vegetables. The fish is rubbed with a fragrant herb marinade while broccoli, carrots, and yellow squash roast to perfection on the same sheet pan. This healthy, family-friendly dinner comes together in under 30 minutes with minimal cleanup required. Perfect for busy weeknights when you want a nutritious meal without the fuss, and the combination of protein and vegetables makes it a balanced choice for health-conscious diners.
Ingredients
- 4 6 ounce tilapia filletscod1:1gluten-freedairy-free
similar flaky white fish
- 3 cups broccoli florets, cut into 1 inch pieces
- 1 ½ cups carrots, thinly sliced
- 1 yellow squash, slicedzucchini1:1gluten-freedairy-free
similar texture and cooking time
- 4 Tablespoons olive oil, divided
- 2 Tablespoons lemon juice
- 1 Tablespoon garlic, minced
- 1 Tablespoon fresh parsley, (1 1/2 teaspoons dried)
- ¼ teaspoon dried red pepper flakes
- ¼ teaspoon onion powder
- salt
- pepper
Instructions
- 1
Preheat oven to 400 degrees F
- 2
Place vegetables on baking sheet and drizzle with olive oil
- 3
Sprinkle vegetables with salt and pepper, mix, and push to sides of pan
- 4
Mix remaining olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder in small bowl
- 5
Place tilapia on pan between vegetables and rub marinade on all sides of fillets
- 6
Sprinkle tilapia with salt and pepper
- 7
Bake until fish reaches 145 degrees F and flakes easily
- 8
Serve immediately with rice, pasta, or quinoa
Tips
Cut vegetables into similar sizes to ensure even roasting and cooking times.
Pat tilapia fillets dry before seasoning to help the marinade adhere better.
Use a meat thermometer to check fish doneness - it should reach 145°F internal temperature.
Good to Know
Refrigerate leftovers up to 3 days. Fish is best consumed fresh.
Vegetables can be prepped and fish marinated up to 4 hours ahead. Assemble and bake when ready to serve.
Serve immediately while fish is flaky and vegetables are tender.
Common Mistakes
Don't overcook fish to avoid dry, tough texture - use thermometer to check doneness.
Don't overcrowd pan to ensure proper roasting and prevent steaming.
Substitutions
FAQ
Can I use frozen tilapia fillets?
Yes, thaw completely and pat dry before seasoning. Frozen fish may release more moisture during cooking.
What if I don't have a meat thermometer?
Fish is done when it flakes easily with a fork and appears opaque throughout.
Can I freeze the cooked dish?
Fish doesn't freeze well after cooking as it becomes mushy. Best consumed fresh or refrigerated.