Sheet Pan Tilapia

At less than 5 minutes to prep, this sheet pan meal is quite possibly one of the FASTEST dinners of all time! Tilapia is versatile, lean, and super nutritious! It’s rich in heart healthy omega-3 fatty acids, a good source of phosphorus making it great for bone health, low in calories and high in protein coming in at 128 calories and 26g protein per 3.5oz!

Ingredients

  • 1 1/2 lb tilapia
  • 1 bunch asparagus
  • 3 corn cobs, husked & trimmed
  • 2-3 tbsp olive oil
  • 1/2 tbsp butter
  • 1 lemon
  • Salt/Pepper
  • Preferred Seafood Seasoning
  • Recipe

    Preheat the oven to 400°F. Line a sheet pan with aluminum foil. Toss the asparagus in 1 to 2 tbsp olive oil, spread on one end of the prepared pan, and sprinkle with salt and pepper. Roll the corn cobs in melted butter or oil, line at the top of the pan, and sprinkle with seasoning or salt and pepper. On both sides, brush the tilapia with olive oil, sprinkle with seasoning, and lay on the remaining open area of the pan. Lay lemon slices on top of the tilapia and bake for 18 minutes or until the tilapia easily flakes.

    Approximate Nutrition Information for 1/3 of the recipe: 470 calories, 23g fat, 23g carbs, 45g protein

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    At less than 5 minutes to prep, this sheet pan meal is quite possibly one of the FASTEST dinners of all time! Tilapia is versatile, lean, and super nutritious! It’s rich in heart healthy omega-3 fatty acids, a good source of phosphorus making it great for bone health, low in calories and high in protein coming in at 128 calories and 26g protein per 3.5oz!