Name: Sheet Pan Baked Tilapia and Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
Ingredients: 4 tilapia fillets (about 4–6 oz each); 1 pound baby potatoes, halved; 1 cup baby carrots, halved lengthwise; 1 medium zucchini, sliced; 1 red bell pepper, sliced; 2 tablespoons olive oil; Salt and pepper, to taste; 1/4 cup butter, melted; 2 cloves garlic, minced; 1 tablespoon lemon juice; 1/2 teaspoon dried parsley; 1/4 teaspoon dried basil; 1/4 teaspoon paprika; Lemon wedges, for serving

Why You’ll Love Sheet Pan Baked Tilapia and Roasted Vegetables Recipe

It’s quick and simple — perfect for busy weeknights when you want a nutritious meal without much fuss.
Lean protein from tilapia paired with a generous serving of veggies makes it balanced and satisfying.
Everything cooks together on one pan — fewer dishes, less cleanup.
Great for meal prep — easily portion into containers for lunches or dinners later in the week.
The lemon-garlic-herb marinade adds bright, fresh flavour to the mild tilapia so each bite feels tasty and well seasoned.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

4 (6-ounce) tilapia fillets
3 cups broccoli florets (about 1-inch pieces)
1 yellow squash, sliced
1½ cups carrots, thinly sliced
Olive oil, divided (4 tablespoons total in the recipe)
2 tablespoons lemon juice
1 tablespoon garlic, minced
1 tablespoon fresh parsley (or 1½ teaspoons dried)
¼ teaspoon dried red pepper flakes
¼ teaspoon onion powder
Salt and pepper, to taste

Directions

Preheat oven to 400°F (204°C).
On a large baking sheet, spread out broccoli, yellow squash, and carrots. Drizzle with 2 tablespoons olive oil, sprinkle with salt and pepper, toss to coat, then push veggies to the outer edges to make room for the fish.
In a small bowl, mix the remaining 2 tablespoons olive oil with lemon juice, garlic, parsley, red pepper flakes, and onion powder.
Season tilapia fillets on both sides with the marinade and additional salt and pepper.
Place the seasoned fillets in the centre of the pan between the vegetables.
Bake for 12–15 minutes or until the fish flakes easily with a fork and reaches an internal temperature of 145°F.
Serve immediately, optionally over rice, quinoa, or couscous.

Servings and timing

Makes: 4 servings
Prep time: approx. 10 minutes
Cook time: approx. 15 minutes
Total time: approx. 25 minutes

Variations

Swap yellow squash for zucchini, or include bell peppers and mushrooms.
Use other mild white fish like cod or haddock instead of tilapia.
Add fresh herbs such as dill or thyme over the fish before baking for added flavour.
Make it spicier by increasing the red pepper flakes or adding smoked paprika.
For a Mediterranean twist, include cherry tomatoes and olives, and finish with fresh lemon juice.
For a low-carb version, serve with cauliflower rice instead of grains.

Storage/Reheating

Storage: Cool leftovers to room temperature, then store in an airtight container in the fridge for up to 3 days.
Reheating: Reheat in a preheated oven at 350°F for 8–10 minutes or microwave until warmed through. Add a little olive oil or lemon juice if the fish seems dry.
Meal prep tip: For individual containers, layer a cooked grain base, add a tilapia fillet, then roasted vegetables. Keep lemon wedges or sauces separate until serving.

FAQs

1. Can I use frozen tilapia fillets?

Yes, but be sure to fully thaw and pat them dry so they roast properly instead of steaming.

2. What if I don’t have broccoli or yellow squash?

You can substitute with green beans, asparagus, zucchini, or sweet potatoes — just slice to cook evenly.

3. Is tilapia a healthy choice of fish?

Yes, it’s a lean source of protein with low calories, making it a heart-healthy choice when baked.

4. Can I prepare this ahead of time?

You can prep the vegetables and marinade in advance, but bake the dish just before serving for best texture and flavour.

5. What do I serve with this dish?

Rice, quinoa, couscous, mashed potatoes, a side salad, or crusty bread all work well.

6. How do I ensure the fish doesn’t overcook?

Bake only until the internal temperature reaches 145°F and the fish flakes easily. Using similarly sized fillets ensures even cooking.

7. Can I use a baking dish instead of a sheet pan?

Yes, just make sure the ingredients are spread out so they roast instead of steam.

8. What if my vegetables are cooking faster than the fish?

Move them away from direct heat or remove them early if needed. Adjust pan placement to balance cooking times.

9. Can I add a sauce or topping when serving?

Absolutely — melted butter with lemon, vinaigrette, fresh herbs, or chopped nuts all make great additions.

10. Is it necessary to preheat the oven to exactly 400°F?

Yes, preheating ensures proper roasting. A small adjustment is okay, but 400°F is ideal for this recipe.

Conclusion

This Sheet Pan Baked Tilapia and Roasted Vegetables recipe is a reliable, quick, and nourishing meal ideal for busy evenings or healthy meal prep. With minimal cleanup and easy customisation, it’s a delicious and wholesome way to enjoy seafood and vegetables all on one pan.