Roasted Tilapia and Vegetables

Four kinds of vegetables are baked alongside tilapia for a mouth-watering meal in one!

  • Prep Time 15 min
  • Total Time 40 min
  • Servings 4

1/2
lb fresh asparagus spears, cut in half
2
small zucchini, halved lengthwise, cut into 1/2-inch pieces
1
red bell pepper, cut into 1/2-inch strips
1
large onion, cut into 1/2-inch wedges, separated
2
tablespoons olive oil
2
teaspoons Montreal steak seasoning
4
tilapia fillets (about 1 1/2 lb)
1
tablespoon butter or margarine, melted
1/2
teaspoon paprika

  • 1 Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
  • 2 Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
  • 3 Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.

Expert Tips

Any firm white fish fillets can be used. Baking time will vary depending on the thickness of the fillets.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
290
(
Calories from Fat
110),
% Daily Value
Total Fat
12g
12%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
100mg
100%;
Sodium
520mg
520%;
Total Carbohydrate
11g
11%
(Dietary Fiber
3g
3%
  Sugars
5g
5%
),
Protein
35g
35%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
45%;
Calcium
6%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.