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Healthy Sheet Pan Tilapia with Vegetables

January 2, 2021

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Having a big family also means having very little time. One pan meals have been a savior around here lately. This sheet pan dinner is ready within 30 minutes, made with a handful of ingredients and is also healthy. For this recipe, I used what I had on hand. Feel free to substitute the vegetables or even fish to your preference.

healthy sheet pan tilapia with vegetables

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In just one single sheet pan, I combined tilapia, broccoli, zucchini and onions. I seasoned everything generously, then popped into the oven. And guess what? Dinner was served in 30 minutes. This recipe is also perfect for meal prepping. You’ll be able to prepare 5 container meals from this dish. Place in your refrigerator and you’ve got lunch ready to go for the entire week.

Ingredients

  • Tilapia
  • Lemon
  • Broccoli
  • Zucchini
  • Onion
  • Granulated Garlic
  • Salt
  • Ground Black Pepper
  • Paprika
  • Tajin (Chili Lime seasoning)
  • Olive Oil

prepping healthy sheet pan tilapia with vegetables

How To Make Sheet Pan Tilapia with Vegetables

  1. Using a paper towel, pat-dry your tilapia fillets.
  2. Chop up your broccoli, zucchini and onion in large pieces.
  3. Place your vegetables in the sheet pan and drizzle with olive oil and lemon juice (preferably from a freshly squeezed lemon). Generously season your vegetables with salt, ground black pepper, tajin, granulated garlic and paprika. Toss your vegetables to ensure your seasonings combine well. Make sure to save half of your seasoning mixture to season the tilapia.
  4. Move your vegetables aside to make room for the tilapia. Place your tilapia fillets on the sheet pan and drizzle with olive oil and lemon juice. Season generously with the rest of your salt, ground black pepper, tajin, granulated garlic and paprika on both sides. Cover with aluminum foil.
  5.  Place your covered sheet pan into a 400 degree preheated oven. Bake for 20 minutes. After 20 minutes, remove the aluminum foil cover and raise the temperature to 450 degrees. Bake at 450 degrees for 3-5 minutes.
  6. Your healthy sheet pan tilapia and vegetables meal is ready to be served.

closeup of healthy sheet pan tilapia with vegetables

Can I prepare this meal ahead of time?

Absolutely! In fact, I encourage it. Simply prepare and season your tilapia and vegetables in your sheet pan. Cover your sheet pan meal and refrigerate overnight. Once you are ready to cook, just remove it from the refrigerator and bake as the instructions above indicate.

What if I don’t have Tajin seasoning?

If you can’t find Tajin at your local grocery store, don’t sweat it. Tajin is a blend of mild chili peppers, lime and sea salt. I like using it because it gives food an amazing flavor. You may substitute Tajin with regular chili powder. I promise it will not compromise the overall taste of this dish.

closeup of healthy sheet pan tilapia with vegetables

Healthy Sheet Pan Tilapia with Vegetables

This healthy sheet pan tilapia with vegetables is made with just a handful of ingredients and is ready in 30 minutes! Serve it straight out of the oven and enjoy dinner with your family or store each serving into separate containers and you'll have lunch ready to go for 5 days! The best part is, there's minimal clean up as you'll only use one pan to prepare and cook this dish.
Print Pin
Prep Time: 5 minutes minutes
Cook Time: 25 minutes minutes
Servings: 5 people
Calories: 280kcal

Ingredients

  • 5 tilapia fillets
  • 2 cups chopped broccoli
  • 2 medium zucchinis sliced
  • 1 medium onion sliced in large pieces
  • 1 lemon
  • 4 tbsp olive oil
  • 2 tbsp tajin
  • 2 tbsp granulated garlic
  • 2 tbsp paprika
  • salt to taste
  • ground black pepper to taste

Instructions

  • Using a paper towel, pat-dry your tilapia fillets.
  • Chop up your broccoli, zucchini and onion in large pieces.
  • Place your vegetables in the sheet pan and drizzle with olive oil and lemon juice (preferably from a freshly squeezed lemon). Generously season your vegetables with salt, ground black pepper, tajin, granulated garlic and paprika. Toss your vegetables to ensure your seasonings combine well. Make sure to save half of your seasoning mixture to season the tilapia.
  • Move your vegetables aside to make room for the tilapia. Place your tilapia fillets on the sheet pan and drizzle with olive oil and lemon juice. Season generously with the rest of you salt, ground black pepper, tajin, granulated garlic and paprika on both sides. Cover with aluminum foil.
  • Place your covered sheet pan into a 400 degree preheated oven. Bake for 20 minutes. After 20 minutes, remove the aluminum foil cover and raise the temperature to 450 degrees. Bake at 450 degrees for 3-5 minutes.
  • Your healthy sheet pan tilapia and vegetables meal is ready to be served.

Nutrition

Calories: 280kcal | Carbohydrates: 5g | Protein: 35g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 85mg | Sodium: 91mg | Potassium: 589mg | Fiber: 1g | Sugar: 1g | Vitamin A: 121IU | Vitamin C: 16mg | Calcium: 26mg | Iron: 1mg

 

Nutrition Facts
Healthy Sheet Pan Tilapia with Vegetables
Amount per Serving
Calories
280
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
85
mg
28
%
Sodium
 
91
mg
4
%
Potassium
 
589
mg
17
%
Carbohydrates
 
5
g
2
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
35
g
70
%
Vitamin A
 
121
IU
2
%
Vitamin C
 
16
mg
19
%
Calcium
 
26
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

 

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