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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