This post may contain affiliate links. Please read our disclosure policy.
Sheet pan Tilapia is a great recipe for when you need a simple dinner recipe that is filled with flavor and is a healthy dinner made with fresh veggies, all on one pan.
Sheet pan recipes are great for busy weeknights when you want an easy dinner recipe that is still a healthy and flavorful dinner with minimal prep work.
You can cook everything all on one sheet pan, with simple ingredients, and have everything done in the oven.
Plus, clean up is a breeze when you use parchment paper to line the pan, just toss the paper, and then spray and clean, no scrubbing needed.
Ingredients for Sheet Pan Tilapia:
- Lean protein: uses fresh tilapia fillets for this recipe (or frozen fillets thawed)
- Seasoning: with a combination of minced garlic, dried oregano, Italian seasoning, paprika, salt, and ground black pepper, you will have the best homemade seasoning for this white fish recipe
- Oil: keep it simple by using olive oil or avocado oil you have on hand already
- Juice: fresh lemon juice is best, but you could use the lemon juice from the bottle as well
- Veggies: I like to use sliced zucchini, sliced yellow squash, thinly sliced carrots (so they cook faster), broccoli florets cut into bite-sized pieces, and fresh asparagus that has been trimmed and halved
How to make Sheet Pan Tilapia:
Preheat oven:
- Preheat oven to 400°F (200°C).
Make seasoning mixture:
- In a small bowl, mix together the garlic, olive oil, lemon juice, oregano, Italian seasoning, paprika, salt, and pepper.
Prepare baking sheet:
- Spray a sheet pan with non-stick spray or use parchment paper to line the pan. Arrange the tilapia and vegetables in a single layer on the prepared baking sheet.
Season and bake the fish:
- Brush fish and vegetables with the garlic seasoning mixture.
- Bake for 20 minutes, or until the fish flakes easily with a fork and the vegetables are tender to your liking.
How to store healthy sheet pan tilapia:
Fridge: Put any leftover baked tilapia and veggies into an airtight container and store them in the fridge for up to 5 days.
Tips and tricks for making sheet pan meal bakes:
What kind of pan to use:
You will want to use a single sheet pan that has at least a half-inch side all the way around (unless you plan to double this recipe).
This ensures that all of the juicesss from cooking fish and vegetables together stay in the pan and won’t make a mess.
What kind of fish to use:
When making this healthy meal, I like to use a mild fish like tilapia filets or cod for this easy dinner recipe. But you can use whatever fish is your favorite.
Safe food temperature for fish:
The cooking time will vary from recipe to recipe, depending on the fish and the thickness of the fillet. The most important part is temping the thickest part of the fish with a meat thermometer and making sure the internal temperature reaches at least 145 degrees F.
More seasoning options:
- Chili powder
- Fresh lemon zest or lemon slices
- Fresh lime juice
- A tablespoon of butter (butter always makes things extra tasty but I had omitted it for a healthier option)
More sheet pan recipes:
- Sheet Pan Hawaiian Chicken
- Sheet Pan Sausage Tortellini
- Sheet Pan Mozzarella Stuffed Meatloaf and Vegetables
- Pork Chop Sheet Pan Dinner
Baked Sheet Pan Tilapia
Equipment
- Pastry brush
Ingredients
- 4-5 tilapia fillets
- 1 tbsp minced garlic
- 2 tbsp olive oil
- 2½ tbsp lemon juice
- 1 tsp dried oregano
- 1 tsp italian seasoning
- 1 tsp paprika
- ½ tsp salt
- Dash of black pepper
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1 cup thinly sliced carrots, so they cook faster
- 3 cups broccoli florets, cut into bite-sized pieces
- ½ lb fresh asparagus, trimmed and halved
Instructions
- Preheat oven to 400 °F.
- In a small bowl, mix together the garlic, olive oil, lemon juice, oregano, Italian seasoning, paprika, salt, and pepper.
- Spray a sheet pan with non-stick spray. Arrange the tilapia and vegetables in a single layer on the sheet pan.
- Brush the garlic seasoning mixture evenly over the fish and vegetables.
- Bake for 20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Quick links for making dinner easy:
- Family meal plans
- Tools for the kitchen and more
- The best cookbook for family dinner recipes
- FREE budget meal plan
- Cooking videos to watch
If you give these recipes a try, make sure to tag us on Instagram @julia.pacheco.cooking and let us know how much you liked the recipes!
