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Roasted Tilapia and Vegetables

Roasted Tilapia and Vegetables
  • Prep 15 min
  • Total 40 min
  • Servings 4
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Updated December 7, 2020

Ingredients

  • 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

Steps

  • 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.

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

Nutrition Facts

Serving Size: 1 Serving
Calories
290
Calories from Fat
110
Total Fat
12g
19%
Saturated Fat
3 1/2g
17%
Trans Fat
0g
Cholesterol
100mg
33%
Sodium
520mg
22%
Potassium
900mg
26%
Total Carbohydrate
11g
4%
Dietary Fiber
3g
14%
Sugars
5g
Protein
35g
% Daily Value*:
Vitamin A
40%
40%
Vitamin C
45%
45%
Calcium
6%
6%
Iron
10%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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