Roasted Tilapia and Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Roasted Tilapia and Vegetables
40 min.
4
298kcal

Suggestions


Are you looking for a delicious and healthy meal that’s quick to prepare? Look no further than this Roasted Tilapia and Vegetables recipe! With a health score of 100, this dish is not only gluten-free and dairy-free, but it’s also packed with nutrients, making it a perfect choice for lunch or dinner.

Imagine tender tilapia fillets, seasoned to perfection, paired with a vibrant medley of fresh vegetables like asparagus, zucchini, and red bell pepper. The combination of flavors is enhanced by a sprinkle of Montreal steak seasoning and a hint of paprika, creating a mouthwatering experience that will leave you wanting more.

This recipe is designed for those who appreciate wholesome meals without sacrificing taste. In just 40 minutes, you can serve a satisfying dish that caters to your health-conscious lifestyle. With only 298 calories per serving, you can indulge guilt-free while enjoying a balanced meal that provides a great source of protein, healthy fats, and essential vitamins.

Whether you’re cooking for yourself or entertaining guests, this Roasted Tilapia and Vegetables dish is sure to impress. It’s easy to prepare, visually appealing, and bursting with flavor. So, roll up your sleeves and get ready to delight your taste buds with this nutritious and delicious meal!

Ingredients

  • 0.5 lb asparagus fresh cut in half
  • small zucchini halved lengthwise cut into 1/2-inch pieces
  •  bell pepper red cut into 1/2-inch strips
  • large onion separated cut into 1/2-inch wedges,
  • tablespoons olive oil 
  • teaspoons steak seasoning 
  • 1.5 lb tilapia 
  • tablespoon butter melted
  • 0.5 teaspoon paprika 

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • baking pan
  • glass baking pan

Directions

  1. Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil.
  2. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat.
  3. Spread vegetables in ungreased 15x10x1-inch pan.
  4. Place on lower oven rack in oven; bake 5 minutes.
  5. Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels.
  6. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika.
  7. Place in baking dish.
  8. Place baking dish on middle oven rack in oven.
  9. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.

Nutrition Facts

Calories298kcal
Protein48.13%
Fat38.65%
Carbs13.22%

Properties

Glycemic Index
30.25
Glycemic Load
1.66
Inflammation Score
-9
Nutrition Score
27.885217417841%

Flavonoids

Apigenin
0.01mg
Luteolin
0.2mg
Isorhamnetin
5.11mg
Kaempferol
1.04mg
Myricetin
0.01mg
Quercetin
16mg

Nutrients percent of daily need

Calories:298.22kcal
14.91%
Fat:13.2g
20.31%
Saturated Fat:2.69g
16.81%
Carbohydrates:10.15g
3.38%
Net Carbohydrates:6.91g
2.51%
Sugar:5.44g
6.04%
Cholesterol:85.05mg
28.35%
Sodium:130.58mg
5.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.99g
73.97%
Selenium:72.83µg
104.04%
Vitamin C:54.72mg
66.33%
Vitamin B12:2.69µg
44.85%
Vitamin K:42.58µg
40.55%
Vitamin B3:7.85mg
39.25%
Phosphorus:362.98mg
36.3%
Vitamin D:5.27µg
35.15%
Vitamin A:1753.52IU
35.07%
Vitamin B6:0.57mg
28.69%
Folate:106.81µg
26.7%
Potassium:913.82mg
26.11%
Manganese:0.41mg
20.56%
Vitamin E:3.07mg
20.48%
Magnesium:74.59mg
18.65%
Iron:3.04mg
16.87%
Vitamin B2:0.28mg
16.72%
Copper:0.3mg
14.79%
Vitamin B1:0.21mg
14.3%
Fiber:3.24g
12.97%
Vitamin B5:1.25mg
12.54%
Zinc:1.24mg
8.24%
Calcium:62.42mg
6.24%