Lighter Oven-Baked Tilapia
Lighter Oven-Baked Tilapia pairs tender, mild fish with a bright hit of lemon and a touch of garlic butter, creating a clean, fresh flavor. Roasted alongside cauliflower, broccoli, and red pepper, it balances flaky texture with crisp-tender vegetables. Ideal for a weeknight dinner when you want something wholesome and vibrant without feeling heavy.
- Prep5 mins
- Cook30 mins
- Serves4
- DifficultyEasy
- 1
Preheat the oven to 375 degrees F (190 degrees C). Lightly grease a 9x13-inch baking dish.
- 2
Place the tilapia fillets in the bottom of the baking dish and season them with seafood seasoning. In a small bowl, melt the butter with the garlic in the microwave on medium for about 30 seconds; pour it over the fish. Put a slice or two of lemon on each fillet. Arrange the frozen mixed vegetables around the fish and season them lightly with salt and pepper. Cover the dish with aluminum foil.
- 3
Bake in the preheated oven until the vegetables are tender and the fish flakes easily with a fork, 25 to 30 minutes.
- Calories 76.77 kcal Low Source
- Protein 6.9 g Moderate
- Carbs 7.28 g Moderate
- Total Fat 3.0 g Low Source
- Saturated Fat 1.55 g Moderate
- Trans Fat 0.0 g Low Source
- Cholesterol 16.57 mg Moderate
- Sodium 286.46 mg Moderate
- Fiber 3.56 g Moderate
- Sugar 3.07 g Moderate
- Added Sugar 0.0 g Low Source
- Calcium 31.83 mg Low Source
- Iron 0.6 mg Low Source
- Potassium 326.47 mg Low Source
- Vitamin A 1.62 mcg_rae Low Source
- Vitamin C 61.61 mg Good Source
- Vitamin D 1.28 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Garlic 🧄