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This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful. Use fresh minced garlic instead of garlic powder to make it healthier.
Ingredients
- 4 (4 ounce) fillets tilapia
- ¼ teaspoon seafood seasoning (such as Old Bay®)
- 2 teaspoons butter
- 1 clove garlic, minced
- 1 lemon, sliced
- 1 (16 ounce) package frozen cauliflower with broccoli and red pepper
- salt and ground black pepper to taste
Directions
Step 1
Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9×13-inch baking dish.
Step 2
Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.
Step 3
Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.
Editor’s Note:
This recipe is a healthier version of Easy Baked Tilapia.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 172 | |
| % Daily Value * | |
| Total Fat4g | 5% |
| Saturated Fat2g | 8% |
| Cholesterol47mg | 16% |
| Sodium186mg | 8% |
| Total Carbohydrate8g | 3% |
| Dietary Fiber3g | 10% |
| Protein25g | |
| Vitamin C62mg | 308% |
| Calcium83mg | 6% |
| Iron1mg | 5% |
| Potassium510mg | 11% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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