Wednesday, January 30, 2013

One-Pan Wonder: Roasted Tilapia, Broccoli, and Brussels Sprouts

Ever since I made the salmon and brussels sprouts over the weekend, I've been thinking of other healthy meals that can be made in a pan. Here's what I made tonight! I was totally exhausted and it all came together quickly.

What You Need:
For the fish:

  • 2 filets white fish, I used tilapia 
  • a couple of tablespoons each of olive oil and lemon juice
  • minced garlic, probably 2 cloves worth
For the veggies:
  • 1 lb. brussels sprouts, trimmed and cut in half
  • 2 small heads of broccoli, cut into bite-sized pieces
  • olive oil
  • salt and pepper
  • 1/3 C chopped pecans
  • sprinkling of goat cheese, or other cheese of choice.
What To Do:

  • Put fish filets in a ziplock bag or baking dish with olive oil, lemon juice, and garlic. Allow to marinate for 15 minutes to 2 hours.
  • Preheat oven to 400.
  • Cut up veggies.
  • Toss with oil, salt, pepper, and pecans. If you don't want to dirty a bowl, put in a baking pan and toss.
  • Put in oven, set timer for 20 minutes, stir once while cooking.
  • After 20 minutes, make room for the fish and place it in the same dish.
  • Allow to cook for about 10 more minutes. My fish filets were thin and only took 9. Thicker filets might take up to 15 minutes.

  • Take it all out. Sprinkle veggies with goat cheese and enjoy!
You'll notice that this is an awful lot of veggies for 2 fish filets. I like to have leftover veggies to add to my lunches all week, and prefer fish fresh...adjust as necessary for your needs.


  1. I just tried this recipe and love it! Thanks for posting!

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