You can make this delicious Roasted Tilapia and Broccoli Sheet Pan Dinner with few ingredients and easy clean up in only 30 min! Plus, it’s low-fat, low-cal, low-carb, KETO approved and gluten-free!
You’re working late, you’re tired and hungry and you know when you walk through the door, you’ll have a hungry family to feed. But, at the same time, you are thinking about a big pile of dishes you’ll have to wash after cooking for nearly an hour. That’s not even an option tonight. Ugh! Problem solved.
Roasted Tilapia and Broccoli Sheet Pan Dinner
Consequently, aren’t we always looking for easy, healthy week night dinners we can prepare quickly with little mess? Fish is great alternative to beef or chicken to save calories or just change-up the normal meal rotation. We can all use some variety right?
I just love this One Pot Honey Lemon Salmon with Asparagus. It has just a little sweetness and plenty of lemon flavor. Sometimes, I can even get my 5 yr old to eat salmon and my 3 yr old at asparagus this week. Wow! Just keep trying to get them to try different foods. Eventually, they give in.
This Roasted Tilapia and Broccoli Sheet Pan Dinner is ready in 30 minutes! It’s perfect for observing Lent too, so add this to your list of Lenten dinners.
How to Make Roasted Tilapia and Broccoli Sheet Pan Dinner
*The full recipe is at the bottom of this post.
Roasted Tilapia and Broccoli Sheet Pan Dinner
- First, spray the sheet pan with Pam cooking spray.
- Then, put fresh Tilapia fillets, broccoli florets and grape tomatoes on the sheet pan.
- Second, drizzle extra virgin olive oil, tarragon and lemon juice mixture on the fish and veggies.
- Last, bake it in 425F oven for 20 min!
It’s so easy! This is a perfect weeknight meal for busy moms.
Healthy Sheet Pan Dinners
Why make healthy sheet pan dinners? Healthy sheet pan dinners are perfect to serve to your family because they’re easy to prepare, many have short cooking times, have little dishes to wash and provide nutrition to your family while saving money on buying prepackaged foods at the grocery store!
Roasted Tilapia and Broccoli Sheet Pan Dinner
You’re going to love the crispy edges on the broccoli and the sweetness from the roasted grape tomatoes. The tarragon, along with the olive oil and fresh lemon juice, enhances the flavor of the Tilapia.
Plus, you can substitute flounder for the tilapia in this recipe and it’ll be just as great. And if you like flounder, you’re sure to like this Spicy Orange Flounder Sheet Pan Dinner that’s also ready in 30 min!
Roasted Tilapia and Broccoli Sheet Pan Dinner
This Roasted Tilapia and Broccoli Dinner comes together in only 30 minutes with just ten minutes or fewer of prep! It is low-calorie, low sodium, low carb, packed with vitamins, vegetarian, gluten-free, inexpensive and delicious! A sheet pan dinner means you only have to wash ONE pan! It doesn’t get much better than that. This sheet pan dinner is a great weeknight meal for tired moms!
I took this recipe to Weekend Potluck and Meal Plan Monday.
Roasted Tilapia and Broccoli Sheet Pan Dinner
Ingredients
- 5 fresh Tilapia fillets
- 5 cups of fresh broccoli florets
- 1 cup of grape tomatoes
- 2 tbs extra virgin olive oil divided
- 1 tsp dried tarragon
- 1/4 tsp garlic powder
- salt and pepper to taste
- juice of half of a lemon
- Pam cooking spray
Instructions
- Preheat oven to 425F.
- Using Pam cooking spray, spray a large sheet pan with cooking spray.
- In a small cup, mix 1 tbs of olive oil, tarragon, and lemon juice
- Arrange Tilapia fillets on sheet pan in a way that they are not overlapping.
- Sprinkle garlic powder, salt and pepper on top of Tilapia fillets.
- Drizzle oil mixture on Tilapia fillets.
- Drizzle remaining 1 tbs of olive oil on broccoli.
- Put sheet pan in 425F degree oven for 20 min.
- Salt again to taste if needed.
Thanks Aeil. I appreciate your nice comment. Please rate this recipe. Have a great summer!
Vacation meals recipes are the way to
Go five stars two thumbs up
You are awesome to sharing your family
Style recipes making them all this week
So on the fourth the crowd having a
Selection this year they will remember
Thank you for your great help have a great
Time at beach with family it will be a
super vacation ⭐️⭐️⭐️⭐️⭐️
✌️✌️Aeil
Hi Deb. Thanks for the 5-star rating. I’m glad you enjoyed it.
This was fantastic! The flavor of the tarragon with lemon, garlic, and I added a little red pepper flake, was just delicious. The fish turned out perfectly and so did the broccoli. This will be going into our meal rotation and looking forward to trying it with different vegetables. So glad I found this.
Hi Jane. I’m happy you liked this recipe and thank you for the 5-star rating!
This was a great recipe. Reminds me of one of my favs: “Tuna Ceviche Two Ways” (credit to NYT). Easy and does not make a mess of the kitchen and FUN to create & eat. My process/timing: I used individually-wrapped frozen tuna steaks ~4oz each. I put the rice on (agree that sushi rice would work best, but many substitutes will do), set out the tuna to slightly thaw and assembled ingredients, mixed the spicy mayo. The tuna is easiest to cube slightly frozen. Once cubed, I combined the tuna and marinade but left out the scallions. I wanted to keep that cold tuna vs warm rice sensation, so I transferred the marinating tuna mixture into a ziplock and put the bag to rest flat in freezer. (I do this with my ceviche too. It is essential in keeping the tuna nice and cube-y and cold.) I prepped the scallions and some tender green leaf lettuce, toasted the sesame seeds, cut up a nori seaweed sheet into thin short strips to sprinkle on top. When all was ready, the table set (chopsticks are necessary!), the wine open, I lightly dressed lettuce with a ginger dressing and put this simple salad in the poke bowls (blue & white China). I mixed the scallions into the tuna and set out buffet-style–avocado chunks, sesame seeds, rice, cucumber, seaweed strips, anything else you want to offer. Now, ready for a Make-Your-Own Poke Bowl! Me & hubby (it is Covid times so just us). Host/Poke lover (me!) shows the way to layer warm rice, cold tuna, avocado, drizzle spicy mayo, sprinkle sesame seeds & seaweed strips. So relish and such fun to eat!
I came here in search of an alternative to my usual broiled fish recipe. (We recently moved from a small apt to a house and the new oven is much, much more powerful. Hence, I have nearly burned down the house once or twice with parchment paper catching on fire! So I needed a safer way to cook fish! Talk about cleaner eating!!)
My first experience with this recipe was with frozen tilapia (it’s Covid times and I’m not hitting up the fish monger as often). I drizzled EVOO and seasoned both fish and broccoli with Korean red pepper flakes and sesame seeds. Served with rice, nori seaweed sheets and kimchi. It was truly delicious!
The next night my hubby followed my lead and made the same dish with salmon, shitake mushrooms, broccoli, sesame oil and soy sauce. Served with baked sweet potatoes. Yum.
I know this is an Italian cooking blog, but we like all ethnic foods and it’s nice to know how adaptable this recipe is. Thanks for the inspiration to try a new safer method!
Hi Asher. I’m sorry this recipe didn’t turn out well for you. Being that it’s a sheet pan meal, the broccoli needs long enough to cook plus, oven temps vary especially if they aren’t calibrated. I know others who’ve made this recipe repeatedly without issue. Again, I’m sorry it didn’t turn out for you.
20 mins is too long for fillets — it dried out and tasted terrible.
Thanks Mrs. Garcia. Thanks for coming back to tell me your family enjoyed the meal. Happy Holidays!
I used defrosted and dried frozen broc florets and it worked great. I never follow the cooking times bc my oven is so old though, can’t tell you how long it took honestly. Huge hit with my 5, 10 and under crowd, hubby too
I think it would be ok although I wouldn’t recommend it. It may turn out mushy. I’ve only ever used raw broccoli. Let us know how it turns out.
Do you think this would work with frozen broccoli that’s been defrosted?
…and low cal. It is an all around winner. I need to come up with more of these dinners but, I’m such a sweet eater.
Thanks Grace. It was a tasty meal considering how low cal it is.
Yes Josette. This is an all around good dish because it is healthy, tastes good and is easy! Win-win! I need to eat more of this and get away from sweets.
I love sheet pan dinners. This one looks so colorful, healthy, & tasty!
Thanks Annie. This is an easy one. Let me know if you make it. I really do have to make fish more. We eat too much red meat around here.
It does have a nice flavor with the tarragon, olive oil and lemon juice. Thanks for your comment.
This looks tasty, healthy and easy to make! Thanks!
I am notoriously bad at cooking fish, but I think this looks pretty fool-proof! Great idea!
Yum! Pinned this one for later. Tilapia is a favorite in our house, so I’m always looking for new ways to prepare it! thanks! 🙂
This plating is so beautiful and enhances what looks and sounds like an extraordinary meal!
My kind of dinner, fresh, quick and tasty! 🙂