Baked Tilapia with Roasted Veggies and Tilapia Stir-fry
$0.00 Cooking Fee
Serving Size: 8 ounces
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Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 8
Instructions
Baked Tilapia
- Preheat oven to 400°F. Toss zucchini, bell pepper, and onion with 1 tablespoon of the olive oil, salt, and pepper. Spread evenly on a baking sheet.
- Place tilapia fillets on the same sheet. Drizzle with remaining olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Bake for 15-18 minutes, until the tilapia is flaky and veggies are tender.
- Serve immediately or freeze portions for later use.
Tilapia Stir-fry
- Heat 1 tablespoon avocado oil in a skillet over medium heat. Cook tilapia for 3-4 minutes per side until golden. Remove and set aside.
- In the same skillet, add remaining oil, garlic, and ginger. Sauté for 1-2 minutes.
- Add broccoli, bell pepper, and snap peas. Stir-fry for 5-7 minutes until vegetables are tender.
- Stir in soy sauce and rice vinegar. Add tilapia back in, breaking into bite-sized pieces, and cook for another 2 minutes. Garnish with cilantro if desired.
Cook Times
Ingredients
Ingredients
For the Baked Tilapia with Roasted Veggies:
- 1 pound tilapia fillet
- 2 tablespoon extra virgin olive oil
- 5 ounce zucchini sliced
- 8 ounce red bell pepper sliced
- 6 ounce red onion chopped
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 2 clove garlic minced
- 1/2 teaspoon Kosher salt
- 1/3 teaspoon freshly ground black pepper
For the Tilapia Stir-fry:
- 1 pound tilapia fillet
- 2 tablespoon avocado oil
- 9 ounce broccoli florets chopped
- 8 ounce red bell pepper sliced
- 4 ounce snap peas
- 2 tablespoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon fresh ginger minced
- 2 clove garlic minced
Optional:
- 1/4 cup fresh cilantro chopped
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Oven, Sharp Knives, Wooden SpatulaReheating/Serving Instructions
Heat in the microwave on medium power or in a sauté pan over medium heat until heated through.
Nutrition
Calories: 220kcal | Carbohydrates: 10g | Protein: 26g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 57mg | Sodium: 365mg | Potassium: 699mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2203IU | Vitamin C: 116mg | Calcium: 53mg | Iron: 2mg
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