Roasted Tilapia and Vegetables

Four kinds of vegetables are baked alongside tilapia for a mouth-watering meal in one!

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Servings 4

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( 7 ) Ratings

7 Ratings

5 Stars 22%

4 Stars 33%

3 Stars 11%

2 Stars

1 Stars

Member Reviews ( 3 )

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ingredients 9
Prep Time 15 min
Total Time 40 min

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

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Directions

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.

EXPERT TIPS

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Expert Tips

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

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 290
Calories from Fat: 110),

% Daily Value

Total Fat: 12g; 12%
(Saturated Fat 3 1/2g, 3 1/2% Trans Fat 0g 0% ),
Cholesterol: 100mg; 100%;
Sodium: 520mg; 520%;
Total Carbohydrate: 11g; 11%
(Dietary Fiber 3g 3% Sugars 5g 5% ),
Protein: 35g; 35%

% Daily Value*:

Vitamin A: 40%;
Vitamin C: 45%;
Calcium: 6%;
Iron: 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 Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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sastryker

report Posted Feb. 11, 2012 12:00 PM

This is great! So easy and very flavorful. Had never tried the steak seasoning before, but we loved it. I agree with previous reviews about the vegetables burning on the bottom rack. They had a nice grilled flavor, but would probably try a higher rack next time. I'm always looking for fish recipes that won't be bland, and this certainly did the job!

MeTeachSpeech

report Posted Jul. 8, 2011 4:12 PM

Colorful, yummy, easy, and good for you!

lchildress

report Posted Jul. 20, 2010 7:47 PM

Good recipe -fixed this for my husband and we really enjoyed it. I didn't have any Steak seasoning -so used season salt and worked well. Also, had problem with the vegetables burning on the lowest rack -so recommend 2nd to lowest -or I just moved it up to the highest rack once I realized what was happening. But overall a quick and easy recipe that tastes good (rice also really good with this dish).