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How to Make Baked Tilapia with Roasted Veggies
Tilapia is a mild and light white fish that cooks quickly and is easily found in most grocery stores. With tomatoes, vegetables, and herbs, the fish pulls in all those Mediterranean flavors as it cooks.
15 min prep time
25 min cook time
4servings
3 oz. fish + 1 – ½ cups vegetables
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Step-By-Step Instructions:
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Preheat the oven to 400 degrees F.
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If necessary, cut the fish into 4 pieces and season it on both sides with pepper. Set aside.
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In a large oven-safe sauté pan, heat olive oil over medium heat. Add the onion and sauté for 3 minutes, until just starting to soften. If you don’t have a large oven-safe sauté pan, more the fish and veggies onto a sheet pan or casserole to cook in the oven.
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Add the eggplant to the onion and sauté for 3 minutes, until just starting to soften.
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Add zucchini, peppers, tomatoes, oregano, salt, and garlic powder and mix well.
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Nestle the fish fillets into the tomato and vegetable mixture.
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Cover the pan and place it in the oven. Bake for 15 minutes until the vegetables and fish are cooked through.
Nutrition facts
4 Servings
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Serving Size
3 oz. fish + 1 – ½ cups vegetables
- Amount per serving Calories 260
- % Daily value*
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Total Fat
7g
9%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 65mg 22%
- Sodium 230mg 10%
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Total Carbohydrate
17g
6%
- Dietary Fiber 4g 14%
- Total Sugars 9g
- Added Sugars 0g 0%
- Protein 33g
- Potassium 1190mg 25%
Ingredients
fresh tilapia or 4 small fillets
small
black pepper
1/2 tsp
olive oil
1 tbsp
sweet onion (diced)
1/2 cup
eggplant (diced)
2 cup
zucchini (diced)
1 cup
red pepper (diced)
1 cup
fire-roasted tomatoes (no salt added)
2 can
dried oregano
1 tsp
Kosher Salt
1/4 tsp
garlic powder
1/2 tsp
orange pepper (diced)
1 cup
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