Oven-baked tilapia on a sheet pan with vegetables and tomatoes
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5 from 1 vote

Oven-baked tilapia with zucchini and asparagus

Oven-baked tilapia with zucchini and asparagus – got to love a recipe that’s healthy, easy and on the table in 20 minutes! Low in carbs, keto diet friendly.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Main Course
Keyword: Oven-baked tilapia
Servings: 3
Calories: 489kcal


  • 2 tbsp olive oil
  • 6 tilapia fillets
  • 2 small courgettes /zucchini cut into wedges
  • Small bunch asparagus
  • 15 cherry tomatoes halved
  • 4 large garlic cloves sliced
  • 2 tbsp small capers
  • 1 tbsp butter
  • 1 tsp fennel seeds
  • Half a lemon sliced thinly
  • Salt and freshly ground pepper
  • fresh thyme to garnish


  • Preheat the oven to 200°C (400°F) and drizzle a large sheet pan with olive oil. Once the oven has reached the right temperature, place the sheet pan in the oven and let the oil get really hot.
  • Meanwhile pat the tilapia fillets dry with some kitchen paper and season with salt and pepper.
  • Toss the vegetables in the hot oil (be careful how you handle that tray) so that they are covered.
  • Place the fish fillets on the tray, nestling them around the vegetables.
  • Top with the cherry tomatoes, lemon and garlic slices, add the capers and sprinkle with the fennel seeds.
  • Dot a little butter over the fish, season with salt and pepper and cook for 20 minutes until vegetables are soft and fish is cooked through.


You can serve this as it is straight from the pan. If you wanted to add some carbs, then couscous would go nicely and would absorb some of the lovely pan juices.


Calories: 489kcal | Carbohydrates: 9g | Protein: 71g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 180mg | Sodium: 390mg | Potassium: 1569mg | Fiber: 2g | Sugar: 5g | Vitamin A: 795IU | Vitamin C: 44.1mg | Calcium: 79mg | Iron: 3.3mg