Recipe: Healthy Sheet Pan Tilapia and Veggies

Healthy Sheet Pan Tilapia and Veggies

One pan dinners have become a must around here. Who has time to make multiple dishes and spend all day preparing dinner? This flavorful tilapia and veggie sheet pan dinner is a must try. It’s packed with garlic, olive oil, and spices and comes together in just a few minutes and bakes very fast too.

Frozen or fresh tilapia works but the tilapia must be defrosted before baking. For the veggies, I used broccoli, asparagus, zucchini and baby carrots but any other veggies such as onion, tomatoes, thinly sliced sweet potatoes, brussels sprouts or par-boiled potatoes will also work.

Healthy Sheet Pan Tilapia and Veggies



  • 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


  1. Preheat oven to 400F.
  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.
  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.
  4. To meal prep: 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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