Best Tilapia W Cauliflower Broccoli Recipes

HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP

Steps:

• Preheat oven to 400F.
• Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
• Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
• To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.

OLD BAY® TILAPIA WITH BROCCOLI

Steps:

• Preheat the oven to 375 degrees F (190 degrees C). Grease a shallow baking dish.
• Place tilapia fillets in the prepared baking dish. Cut butter into 6 pieces and place 1 on top of each fillet. Season fillets with seafood seasoning and garlic salt and squirt a little lemon juice over each one. Arrange broccoli around the fillets.
• Bake in the preheated oven until fish is flaky and white all the way through and broccoli is blanched but still a little crunchy, about 20 minutes.

GARLICKY SAUTEED BROCCOLI AND CAULIFLOWER

Steps:

• Heat the butter and 2 tablespoons of the oil in a large skillet over medium-high heat.
• Add the broccoli and cauliflower in a single layer, sprinkle with 1/2 teaspoon salt and cook, undisturbed, until the undersides are browned in spots, 3 to 4 minutes. Continue to cook, stirring every 1 to 2 minutes, until browned all over and crispy and tender, about 5 minutes more.
• Reduce the heat to medium and push the vegetables to one side of the skillet. Add the garlic and remaining 1 tablespoon oil to the empty side and cook, stirring, about 30 seconds. Mix the garlic into the vegetables and add a large splash (about 3 tablespoons) of water. Squeeze in half a lemon, if using. Cook, stirring, until the juices have evaporated.

ROASTED CAULIFLOWER AND BROCCOLI WITH SALSA VERDE

Steps:

• Heat oven to 350 degrees. Spread almonds on a baking sheet and toast until brown and fragrant, 8 to 10 minutes. Leave oven on. When almonds have cooled, chop coarsely.
• Meanwhile, in a large bowl, toss broccoli and cauliflower with 4 tablespoons olive oil, salt and pepper. Spread on two baking sheets and roast until tender, 20 to 30 minutes.
• In a large bowl, mix shallot and vinegar and set aside for 5 minutes. Whisk in anchovies, lemon juice, remaining 6 tablespoons olive oil, and salt and pepper to taste. Stir in almonds and parsley.
• Remove vegetables from oven, add to bowl and toss with sauce. Taste and add more salt, pepper, vinegar or lemon, if needed. Serve warm or at room temperature.

BAKED TILAPIA WITH CAULIFLOWER & CARROTS

Steps:

• Heat oven to 375ºF.
• Combine vegetables; spoon onto centers of 6 large sheets of heavy-duty foil sprayed with cooking spray. Top with fish; sprinkle with paprika.
• Fold foil to make 6 packets; place in single layer on baking sheet.
• Bake 30 min. or until fish flakes easily with fork. Remove packets from oven; let stand 5 min. Meanwhile, mix mayo and garlic until blended.
• Cut slits in foil with sharp knife to release steam before carefully opening each packet. Serve fish and vegetables topped with mayo mixture.