Old Bay Tilapia Sweet Potatoes and Veggies
Elevate your weeknight dinner routine with this vibrant and flavor-packed Old Bay Tilapia Sweet Potatoes and Veggies recipe! Perfectly seasoned tilapia fillets, infused with the bold, zesty notes of Old Bay seasoning, are complemented by a colorful medley of roasted sweet potatoes, broccoli florets, red bell peppers, and carrots. This oven-roasted dish features wholesome ingredients and a balanced combination of textures and flavors, all tied together with a drizzle of fresh lemon juice. Ready in just 50 minutes, this one-pan masterpiece is easy to prepare, bursting with nutrients, and ideal for busy nights. Whether you're looking for a healthy seafood dinner or a crowd-pleasing recipe, this dish delivers heartiness, vibrant colors, and irresistible taste in every bite. Perfect for meal prepping or serving to family and friends, it’s a nutritious option you’ll return to time and time again!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 teaspoons Old Bay seasoning
- 3 tablespoons Olive oil
- 2 pieces Sweet potatoes (medium)
- 2 cups Broccoli florets
- 1 piece Red bell pepper
- 2 pieces Carrots (medium)
- 1 teaspoon Garlic powder
- 1 teaspoon Salt
- 0.5 teaspoons Ground black pepper
- 0.5 teaspoons Paprika
- 1 piece Lemon
Instructions
Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil.
Peel the sweet potatoes and cut them into 1-inch cubes. Place the cubes in a large mixing bowl.
Add 1 tablespoon of olive oil, 0.5 teaspoons of salt, 0.5 teaspoons of ground black pepper, and 0.5 teaspoons of paprika to the sweet potatoes. Toss to coat evenly.
Spread the sweet potatoes in a single layer on one side of the prepared baking sheet.
Cut the red bell pepper into strips, slice the carrots into rounds, and separate the broccoli florets into bite-sized pieces. Place these vegetables in the same mixing bowl.
Add 1 tablespoon of olive oil, 0.5 teaspoons of salt, 0.5 teaspoons of garlic powder, and a pinch of paprika to the vegetables. Toss to coat evenly.
Spread the vegetables on the baking sheet beside the sweet potatoes, keeping them in a separate section.
Bake the sweet potatoes and vegetables in the oven for 15 minutes.
While the potatoes and veggies are cooking, pat the tilapia fillets dry with paper towels and coat them on both sides with 2 teaspoons of Old Bay seasoning.
In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
Cook the tilapia fillets for 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork. Remove the fillets from the skillet and set aside.
After the sweet potatoes and veggies have been roasting for 15 minutes, add the cooked tilapia fillets onto the baking sheet, arranging them on top of or next to the vegetables.
Return the baking sheet to the oven and roast for an additional 10 minutes, allowing the flavors to meld and the veggies to finish cooking.
Remove the baking sheet from the oven. Squeeze fresh lemon juice over the tilapia and vegetables before serving.
Divide the sweet potatoes, veggies, and tilapia among four plates and serve warm.
Nutrition Facts
Calories |
296 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 623 mg | 27% | |
| Total Carbohydrate | 25.5 g | 9% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 7.9 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 806 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
