Sheet-Pan Tilapia and Vegetable Medley

Sheet-Pan Tilapia and Vegetable Medley

A heart-healthy, one sheet-pan tilapia and vegetable medley ready in just 30 minutes. This Mexican-inspired meal is the perfect mid-week family feast. Filled with protein, fresh veggies, and a healthy dose of spice, this dish is a guaranteed winner with even the pickiest of eaters. Best of all? Washing up is a breeze.

Sheet-pan tilapia and vegetable medley look like a snack to eat and are easily prepared for immediate gatherings.

  • Nonstick cooking spray
  • 2 medium Yukon Gold potatoes, cut into
  • wedges
  • 3 large Brussels sprouts, thinly sliced
  • 3 large radishes, thinly sliced
  • One cup sugar snap peas, cut in half
  • 1 small carrot, thinly sliced
  • 1 tablespoon oil
  • ½ teaspoon garlic powder
  • ½ teaspoon ground black pepper
  • 2 (6-ounce) tilapia fillets
  • ½ teaspoon dried tarragon
  • ¼ teaspoon salt
  • 2 teaspoons butter, softened
  • Lemon wedges (optional)


  • Preheat the oven to 450°F.
  • Line a rimmed baking sheet with foil. Spray the foil with cooking spray.
  • Adjoin the potatoes, Brussels sprouts, radishes, sugar snap peas, carrot, oil, garlic powder, and black pepper in a large bowl. Toss to combine.
  • Shift the vegetable mixture to the prepared baking sheet in a single layer.
  • Prepare until the potatoes are tender, about 20 minutes.
  • Take out the baking sheet from the oven, then preheat the broiler.
  • Put the vegetables on one side of the baking sheet, then add the tilapia to the other side.
  • Mizzle the fish with the tarragon and salt, then dot it with the softened butter.
  • Broil 4-5 inches from the heat until the fish flakes easily with a fork or until a thermometer placed in the center of the thickest part reads 145°F, about 5 minutes.
  • Serve warm, with lemon wedges if desired.


Nutrition Facts Per Serving:

Calories: 400 | Total Fat: 10 g | Saturated Fat: 2 g Sodium: 430 mg | Total Carbohydrate: 40 g | Dietary Fiber: 6 g | Protein: 40 g


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