Can I use frozen tilapia for this sheet pan recipe?

Yes, you absolutely can! Just make sure to thaw the fillets completely in the refrigerator overnight. Pat them very dry with a paper towel before adding the oil and seasonings to ensure they roast properly in your lemon herb tilapia sheet pan.

What temperature should tilapia be cooked to?

Tilapia should be cooked to an internal temperature of 145°F (63°C). At this point, the meat will be opaque and will flake easily when tested with a fork. Avoid overcooking, as tilapia can become dry quite quickly.

How do I prevent the fish from sticking to the sheet pan?

The best way to prevent sticking in a lemon herb tilapia sheet pan is to use parchment paper or a silicone baking mat. If you are using foil, make sure to grease it well with olive oil or cooking spray before placing the fish down.

Can I meal prep this lemon herb tilapia sheet pan?

While fish is always best eaten fresh, you can meal prep this. Store the cooked fish and vegetables in an airtight container in the fridge for up to two days. Reheat gently in the oven or a skillet to avoid the rubbery texture that can sometimes come from microwaving fish.

Is tilapia a healthy fish to eat?

Tilapia is a good source of lean protein and contains essential minerals like selenium and phosphorus. As long as it is sourced from reputable, sustainable farms, it is a healthy and affordable part of a balanced diet.

Easy Lemon Herb Tilapia Sheet Pan Recipe

Ingredients

Scale

Ingredients:

4 tilapia fillets, fresh or thawed
2 tablespoons olive oil
2 tablespoons unsalted butter, melted
3 cloves garlic, minced
1 large lemon, zested and sliced
1/4 cup fresh herbs (parsley, dill, and thyme), chopped
1 teaspoon kosher salt
1/2 teaspoon cracked black pepper
1 bunch asparagus, ends trimmed
1 cup cherry tomatoes
1 medium zucchini, sliced into half-moons

Instructions

Step 1: Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper.
Step 2: Pat the tilapia fillets very dry with paper towels to prevent steaming.
Step 3: Arrange the asparagus, zucchini, and cherry tomatoes around the edges of the baking sheet.
Step 4: Drizzle the vegetables with olive oil and a squeeze of fresh lemon juice.
Step 5: In a small bowl, whisk together the melted butter, minced garlic, lemon zest, and chopped herbs.
Step 6: Place the tilapia fillets in the center of the sheet pan.
Step 7: Evenly coat the top of each fillet with the herb-butter mixture.
Step 8: Place fresh lemon slices directly on top of each fillet to shield them and add flavor.
Step 9: Season the entire tray with salt and black pepper.
Step 10: Roast for 12 to 15 minutes until the fish is opaque and flakes easily with a fork.
Step 11: For extra caramelization, remove the fish and broil the vegetables for 2 additional minutes.

Notes

Ensure fillets are of uniform thickness by tucking the thin tail ends under themselves before roasting.

Author: Mike
Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Course
Method: Roasting
Cuisine: American
Diet: Pescatarian

Nutrition

Serving Size: 1 fillet with 1.5 cups vegetables
Calories: 315
Sugar: 3g
Sodium: 490mg
Fat: 15g
Saturated Fat: 6g
Unsaturated Fat: 9g
Trans Fat: 0.1g
Carbohydrates: 12g
Fiber: 4g
Protein: 36g
Cholesterol: 88mg

Keywords: tilapia, sheet pan, healthy, seafood, lemon herb, one pan dinner