30 minutes
2 servings
Lemon Herb Crusted Tilapia with Roasted Vegetable Medley
A refreshing dish featuring pan-seared tilapia encrusted with aromatic herbs, paired with a colorful medley of roasted vegetables, offering a vibrant and nutritious meal.
Ingredients
- 4-6 oz tilapia fillet
- 1 tablespoon olive oil (EVOO)
- 1 teaspoon lemon zest
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- 1 cup zucchini, sliced
- 1 cup bell peppers, sliced
- 1 cup broccoli florets
- 1 tablespoon lemon juice
- 1/2 cup quinoa, uncooked
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix lemon zest, chopped parsley, garlic powder, salt, and pepper. Rub this mixture over the tilapia fillets.
- Heat 1 tablespoon of olive oil in a skillet over medium heat. Sear tilapia for 3 minutes on each side until golden brown. Transfer to a baking sheet.
- Toss cherry tomatoes, zucchini, bell peppers, and broccoli florets in a bowl with lemon juice, salt, and pepper.
- Arrange the vegetables around the tilapia on the baking sheet. Roast in the oven for 15-20 minutes until the vegetables are tender and the fish is cooked through.
- Meanwhile, cook 1/2 cup quinoa according to package instructions.
- Serve the lemon herb crusted tilapia with the roasted vegetable medley and a side of quinoa.
Nutritional Information
High protein, rich in omega-3s, low carb