Veggie Topped Tilapia
Elevate your seafood game with this vibrant and nutritious Veggie Topped Tilapia recipe! Tender tilapia fillets are perfectly seasoned with a zesty blend of paprika, black pepper, and a touch of lemon juice, then crowned with a medley of sautéed cherry tomatoes, zucchini, red bell pepper, red onion, and garlic. Baked to flaky perfection in just 15 minutes, this dish is both quick and wholesome, making it ideal for busy weeknights. With its colorful vegetable topping and fresh parsley garnish, this recipe not only delights the palate but also makes a stunning presentation. Serve it alongside rice, quinoa, or a crisp salad for a balanced, restaurant-quality meal right at home. Simple, healthy, and delicious—your family will love this baked tilapia masterpiece!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 cup Cherry tomatoes
- 1 medium Zucchini
- 1 medium Red bell pepper
- 1 small Red onion
- 2 cloves Garlic cloves
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.25 teaspoons Paprika
Instructions
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
Rinse and pat dry the tilapia fillets with a paper towel. Place them on the prepared baking sheet.
Season the tilapia fillets with salt, black pepper, and paprika on both sides. Drizzle a small amount of lemon juice over each fillet and set aside.
Prepare the vegetable topping: Dice the cherry tomatoes, zucchini, red bell pepper, and red onion into small, even-sized pieces. Mince the garlic cloves.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced vegetables and garlic to the skillet and cook for 5–7 minutes, stirring occasionally, until the vegetables are slightly softened but not mushy.
Remove the skillet from heat and stir in the remaining lemon juice and chopped fresh parsley.
Evenly distribute the cooked vegetable mixture over the seasoned tilapia fillets.
Drizzle the remaining olive oil over the veggie-topped fillets and transfer the baking sheet to the preheated oven.
Bake for 12–15 minutes, or until the tilapia fillets are cooked through and flake easily with a fork.
Remove from the oven and let rest for 2–3 minutes before serving. Garnish with additional parsley if desired.
Serve warm with your choice of side, such as rice, quinoa, or a fresh green salad.
Nutrition Facts
Calories |
191 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 304 mg | 13% | |
| Total Carbohydrate | 7.5 g | 3% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 4.2 g | ||
| Protein | 21.6 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 34 mg | 3% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 633 mg | 13% | |
*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.
