Roasted Tilapia and Broccoli Sheet Pan Dinner

Sheet Pan Roasted Tilapia and Broccoli with Tomatoes

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 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 to you tonight. No way! You were so busy this morning rushing to get out of the house that you didn’t even think of what you’d make for dinner until you overheard your coworker complaining about the same problem. Ugh!

Fresh Artisan Crusty Bread
Fresh Artisan Crusty Bread

Aren’t we always looking for easy, healthy week night dinners we can prepare quickly with little mess? YES! But, I often sacrifice on “healthy” because I feel there are few good tasting, healthy meals. What defines healthy anymore really?What should we eat? It seems nearly everything is bad for you: sodium, fat, carbohydrates, starch: potatoes, corn and peas (my favorite veggies,) gluten, dairy, bread (oh, do I love homemade crusty bread,) doesn’t everybody?)  Did I miss anything? So, what should we eat?

 

This Roasted Tilapia and Broccoli Sheet Pan Dinner is ready in 30 minutes! By the way, the first category on my “Food Please!” menu in this blog is “30 Min Meals.” Busy moms, this is for you!

This recipe is perfect for those observing Lent. With Ash Wednesday coming up followed by the need for meatless Friday meals during Lent, this is a great recipe in which to refer. The pin for this Tilapia is near the bottom of this post or you can pin the image above. Pin it for later!

One Pot Corn and Crab Chowder
One Pot Corn and Crab Chowder

If you like crab, check out my One Pot Corn and Crab Chowder. Pin it! You can omit the bacon if you are observing Lent or just want the vegetarian version. You can create a board on Pinterest and label it “Lent Recipes” and save meatless recipes for Lent.

Fish is healthy and low-fat. Broccoli and tomatoes score high on vitamins and are also low in fat and calories. Although extra virgin olive oil is fat, it is one of the healthiest oils you can use and is not so bad if used sparingly. Throw this on a sheet pan with some other seasonings and there is little, if any, guilt.

To make this delicious roasted sheet pan dinner, I put fresh Tilapia fillets, broccoli florets and grape tomatoes on oil-sprayed sheet pan and drizzled an extra virgin olive oil, tarragon and lemon juice mixture on the fish and plain olive oil on the broccoli. The picture below is the prepped sheet pan.

 

I baked it in the oven on 425F for 20 min and my kitchen filled with the aroma of fish and roasted tomatoes. I loved grilled and roasted meat and vegetables and so does my husband. He also likes fish once in a while and with it health benefits, I should be making it more often.

Sheet Pan Roasted Tillapia and Broccoli with Tomatoes
Sheet Pan Roasted Tilapia and Broccoli with Tomatoes

I just 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.

This is a naturally healthy meal that is ready in just 45 minutes with minimal clean up. It is a win-win all the way around!

Tilapia has a wealth of vitamins, and minerals, including significant amounts of protein, omega-3 fatty acids, selenium, phosphorous, potassium, vitamin B12, niacin, vitamin B6, and pantothenic acid. Add that to the list of vitamins and minerals that broccoli has: chromium and folate, dietary fiber, pantothenic acid, vitamins: A, B6, B1, C, E, K, manganese, phosphorus, choline, potassium and copper, and you have yourself a very nutritious and filling meal.

Roasted Tilapia, Broccoli & Tomatoes Sheet Pan Dinner

Roasted Tilapia, Broccoli & Tomatoes Sheet Pan Dinner

This roasted Tilapia and Broccoli dinner comes together in only 30 minutes with just ten minutes or fewer of prep! This is what we should eat!

It is low-calorie, low sodium, no carb, packed with vitamins, vegan, vegetarian, gluten-free, and most importantly healthy and delicious! A sheet pan dinner means you only have to wash ONE pan! It doesn’t get much better than that.

Roasted Tilapia and Broccoli Sheet Pan Dinner

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 5 servings

Roasted Tilapia and Broccoli Sheet Pan Dinner

Roasted Tillapia 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

Instructions

  1. Preheat oven to 425F.
  2. Spray a large sheet pan with cooking spray.
  3. In a small soufle cup, mix 1 tbs of olive oil, tarragon, and lemon juice
  4. Arrange Tilapia fillets on sheet pan in a way that they are not overlapping.
  5. Sprinkle garlic powder, salt and pepper on top of Tilapia fillets.
  6. Drizzle oil mixture on Tilapia fillets.
  7. Drizzle remaining 1 tbs of olive oil on broccoli.
  8. Put sheet pan in 425F degree oven for 20 min.
  9. Salt again to taste if needed.
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