Healthy Sheet Pan Tilapia and Veggies + Meal-Prep

Name: Healthy Sheet Pan Tilapia and Veggies + Meal-Prep
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: African
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

4 steps

Prep:5minCook:15min

Updated at: Thu, 17 Aug 2023 13:59:04 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories401 kcal (20%)

Total Fat15.4 g (22%)

Carbs29.6 g (11%)

Sugars4.7 g (5%)

Protein36.6 g (73%)

Sodium293.4 mg (15%)

Fiber4.6 g (16%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4 x 6 ouncetilapia fillets

2 clovesgarlic

crushed and diced

3 tablespoonsolive oil

or melted butter

2 tablespoonslemon juice

3 teaspoonsfresh Parsley

or dried

1 teaspoonOregano

1 cupbaby carrots

cut in halves

2 cupsbroccoli florets

fresh or frozen

0.5 lbasparagus

tough ends removed

2 cupsrice

cooked, for meal prepping

Instructions

Step 1

Preheat oven to 400F.

Step 2

Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.

Step 3

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 or until golden.

Meal Prep

Step 4

Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.

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