Sheet Pan Tilapia & Veggies

This easy sheet-pan dinner pairs lemon-garlic tilapia with zucchini, carrots, and broccoli for a colorful family meal with very little cleanup. Serve it with your favorite rice to round out the plate.

A QUICK NOTE

Do not crowd the fish and vegetables. Use two sheet pans when needed so everything cooks evenly instead of steaming. If using frozen broccoli, expect it to release a little more moisture.

COOK TIME

12–15 minutes

INGREDIENTS:

• 6–9 tilapia fillets

• 5–6 cloves garlic, crushed or minced

• 3 tablespoons olive oil or melted butter

• 2 tablespoons lemon juice, plus more for finishing

• 2 teaspoons fresh or dried parsley

• 1 teaspoon fresh or dried oregano

• Salt and pepper, to taste

• 2 large zucchini, sliced

• 2 cups baby carrots, halved lengthwise

• 3 cups fresh or frozen broccoli florets

• Cooking spray or oil, for the vegetables

• Garlic powder and garlic salt, to taste

• Jasmine rice or your favorite rice, for serving

DIRECTIONS:

1. Preheat the oven to 400°F.

2. Warm the olive oil in a small pan over low to medium-low heat. Add the garlic and sauté for about 1 minute. Remove the pan from the heat, then stir in the lemon juice, parsley, oregano, salt, and pepper.

3. Arrange the tilapia and vegetables in a single layer on one or two sheet pans. Use a separate pan for any vegetables that do not fit without crowding.

4. Spoon the lemon-garlic mixture evenly over the tilapia. Lightly coat the vegetables with cooking spray or oil, then season them with garlic powder and garlic salt to taste.

5. Finish the fish and vegetables with a little additional lemon juice. Bake for 12–15 minutes, or until the tilapia is opaque and flakes easily with a fork and the vegetables are cooked to your liking.

6. Serve with jasmine rice or your favorite rice.