Healthier Easy Baked Tilapia

Name: Healthier Easy Baked Tilapia
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Ingredients: 4 (4 ounce) fillets tilapia; 0.25 teaspoon seafood seasoning (such as Old Bay®); 2 teaspoons butter; 1 clove garlic, minced; 1 lemon, sliced; 1 (16 ounce) package frozen cauliflower with broccoli and red pepper; salt and ground black pepper to taste

4.7

(70)

55 Reviews

11 Photos

This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful. Use fresh minced garlic instead of garlic powder to make it healthier.

Recipe by MakeItHealthy

Published on October 23, 2009

11

Prep Time:

5 mins

Cook Time:

30 mins

Total Time:

35 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

4 (4 ounce) fillets tilapia
¼ teaspoon seafood seasoning (such as Old Bay®)
2 teaspoons butter
1 clove garlic, minced
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper
salt and ground black pepper to taste

Directions

Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish.
Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.
Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.

Editor's Note:

This recipe is a healthier version of Easy Baked Tilapia.

Nutrition Facts (per serving)

172	Calories
4g	Fat
8g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 172
% Daily Value *
Total Fat 4g	5%
Saturated Fat 2g	8%
Cholesterol 47mg	16%
Sodium 186mg	8%
Total Carbohydrate 8g	3%
Dietary Fiber 3g	10%
Protein 25g
Vitamin C 62mg	308%
Calcium 83mg	6%
Iron 1mg	5%
Potassium 510mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.