How to Make Healthier Easy Baked Tilapia - A Step-by-Step Guide

Looking for a delicious and nutritious seafood recipe? This Healthier Easy Baked Tilapia is the perfect option for a quick and healthy weeknight dinner. With minimal prep time and simple ingredients, this recipe is sure to become a staple in your meal rotation.

Tilapia is a mild-flavored white fish that is a great source of lean protein and omega-3 fatty acids. By baking the tilapia, you can create a lighter dish that is still packed with flavor and moisture. This recipe also uses min...

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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

Information

  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Total Time: 35 mins
  • Servings: 4
  • Yield: 4 servings

  • Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish.
  • 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.
  • Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.
  • Nutrition

    172 cal.

    • Total Fat: 4g
    • Saturated Fat: 2g
    • Cholesterol: 47mg
    • Sodium: 186mg
    • Total Carbohydrate: 8g
    • Dietary Fiber: 3g
    • Protein: 25g
    • Vitamin C: 62mg
    • Calcium: 83mg
    • Iron: 1mg
    • Potassium: 510mg