Healthy Sheet Pan Tilapia & Veggies

May 11, 2021

This healthy sheet pan tilapia & veggies recipe is perfect for a quick dinner or meal-prep lunch for the week. Packed with nutrients and flavor, this dish will have you feeling satisfied without the guilt!

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients

4 6 oz. tilapia fillets

2 cloves garlic, crushed and diced

3 T. olive oil

2 T. lemon juice

3 tsp. parsley

1 tsp. oregano

Salt and pepper to taste

1 large zucchini, sliced

1 c. baby carrots, cut in half

2 c. broccoli florets

½ lb. asparagus

2 c. cooked brown rice

Directions:

Preheat oven to 400 F.
Heat olive oil on low-medium heat.
Add garlic and sauté on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano and salt and pepper to taste.
Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies.
Bake for 12-15 minutes until golden.
To meal prep: Cook 1 cup brown rice according to package instructions. Divide rice into four meal prep containers. Place one tilapia fillet in each container along with the veggies. Cover and place in the fridge for up to four days. Reheat in the microwave on high for 1-2 minutes until steaming.

About

This recipe was provided by the Columbus Community Hospital Diabetes and Health Education Department, which provides a variety of programs to help educate and support community members with diabetes, or those who are at risk of developing diabetes. Their services include group classes and individual appointments for inpatient and outpatient diabetes education. For more information on our Diabetes and Health Education Department, click here.