Oven-baked tilapia with zucchini and asparagus

Oven-baked tilapia on a sheet pan with vegetables and tomatoes

5 from 2 votes

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

Cook Time20

Total Time25

Course: Main Course

Keyword: Oven-baked tilapia

Servings:

Calories: 467kcal

Author: Lucy Parissi | Supergolden Bakes

Ingredients

2 tbsp olive oil
8 tilapia fillets
2 zucchini (courgette) cut into wedges
1 bunch asparagus
1 cup (150g) cherry tomatoes halved
4 large garlic cloves sliced
2 tbsp small capers
1 tbsp butter
1 tsp fennel seeds
½ lemon sliced thinly
Salt and freshly ground pepper to taste
fresh thyme to garnish

Instructions

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.
2 tbsp olive oil
Meanwhile pat the tilapia fillets dry with some kitchen paper.
8 tilapia fillets
Toss the vegetables in the hot oil (be careful how you handle that tray) so that they are covered.
2 zucchini (courgette), 1 bunch asparagus
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.
1 cup (150g) cherry tomatoes, 4 large garlic cloves, 2 tbsp small capers, 1 tsp fennel seeds, ½ lemon
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.
1 tbsp butter, fresh thyme, Salt and freshly ground pepper
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.

Notes

Fridge: Transfer cooled leftovers to an airtight container and store in the refrigerator for up to 2 days. For best results, keep the fish and veggies in separate containers if possible to prevent sogginess.
To Reheat: Warm gently in the oven at 350°F (180°C) for 10–12 minutes or in the air fryer at 320°F (160°C) for 5–7 minutes. Avoid the microwave if possible to maintain the fish’s delicate texture.

Nutrition