Description
This One-Pan Lemon Garlic Tilapia recipe is a 30-minute wonder—light, zesty, healthy, and made with just one dish. Perfect for quick dinners, meal prep, or feeding the whole family.
Ingredients
Scale
- 4 tilapia fillets (thawed if frozen)
- 2 tablespoons olive oil or melted butter
- 3 garlic cloves, minced
- Juice of 1 lemon (plus optional zest)
- 1 teaspoon dried parsley or Italian seasoning
- Salt and black pepper, to taste
- 1 cup chopped vegetables (asparagus, broccoli, zucchini, or green beans)
- Lemon wedges and chopped fresh parsley (for serving)
Instructions
- Preheat oven to 400°F (200°C). Line a sheet pan with parchment or foil.
- In a small bowl, mix olive oil, garlic, lemon juice, dried herbs, salt, and pepper.
- Place tilapia fillets on the sheet pan. Arrange veggies around the fish.
- Spoon the lemon garlic mixture evenly over the fillets and vegetables.
- Bake for 12–15 minutes, or until fish is opaque and flakes easily.
- Garnish with fresh parsley and lemon wedges. Serve warm.
Notes
You can substitute tilapia with cod, flounder, or haddock.
To make it dairy-free, use olive oil instead of butter.
Store leftovers in an airtight container for up to 3 days.
To reheat, use the oven at 300°F for 8–10 minutes for best texture.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with veggies
- Calories: 210
- Sugar: 1g
- Sodium: 180mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 50mg