Save This Sheet Pan Garlic Herb Tilapia with Zucchini and Cherry Tomatoes is a vibrant and healthy dinner that brings together tender fish and fresh summer vegetables. Infused with a zesty garlic and fresh herb marinade, it’s a quick weeknight meal that doesn't compromise on flavor.
Save The combination of roasted zucchini and bursting cherry tomatoes creates a naturally light sauce that complements the mild tilapia perfectly, all while the house fills with the aroma of roasted garlic and fresh basil.
Ingredients
- Seafood: 4 tilapia fillets (about 5–6 oz/140–170 g each), patted dry
- Vegetables: 2 medium zucchinis, sliced into half-moons; 2 cups (300 g) cherry tomatoes, halved; 1 small red onion, thinly sliced (optional)
- Marinade & Seasonings: 3 tbsp olive oil, 3 cloves garlic (minced), 1 tbsp fresh parsley (chopped), 1 tbsp fresh basil (chopped or 1 tsp dried), 1 tsp dried oregano, ½ tsp salt, ¼ tsp black pepper, zest of 1 lemon, juice of ½ lemon
- Garnish: Lemon wedges, extra chopped parsley
Instructions
- Step 1
- Preheat oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper or foil for easy cleanup.
- Step 2
- In a small bowl, whisk together olive oil, garlic, parsley, basil, oregano, salt, pepper, lemon zest, and lemon juice.
- Step 3
- Place zucchini, cherry tomatoes, and red onion (if using) on the prepared baking sheet. Drizzle with half the marinade and toss to coat. Spread vegetables in an even layer, leaving space for the fish.
- Step 4
- Arrange tilapia fillets on the pan among the vegetables. Spoon the remaining marinade evenly over the fish.
- Step 5
- Roast in the preheated oven for 16–18 minutes, or until fish flakes easily with a fork and vegetables are tender.
- Step 6
- Garnish with lemon wedges and extra parsley. Serve immediately.
Zusatztipps für die Zubereitung
For the best results, ensure you pat the tilapia fillets dry before adding the marinade to help the seasonings stick. Using parchment paper or foil is highly recommended to prevent the delicate fish from sticking and to ensure effortless cleanup.
Varianten und Anpassungen
You can easily substitute tilapia with other mild white fish such as cod or haddock. If you want to change up the vegetables, try adding bell peppers or asparagus, which roast beautifully in the same timeframe.
Serviervorschläge
Serve this meal with a side of quinoa, rice, or crusty bread to soak up the herb-infused juices. For a perfect beverage pairing, choose a crisp Sauvignon Blanc or Pinot Grigio. This dish contains fish (tilapia).
Save Nutritional Information (per serving): 245 Calories, 10g Total Fat, 8g Carbohydrates, and 32g Protein. Enjoy this simple yet sophisticated sheet pan meal for a healthy and satisfying dinner.
Recipe Guide
- → Can I substitute tilapia with other fish?
Yes, mild white fish like cod or haddock work well with similar roasting times and absorb the garlic herb marinade nicely.
- → How do I prevent the fish from sticking to the pan?
Line the baking sheet with parchment paper or foil and lightly oil it. This creates a non-stick surface and helps with easy cleanup.
- → Can I add other vegetables to this dish?
Absolutely. Bell peppers, asparagus, or other quick-roasting veggies complement the flavors and can be roasted alongside the zucchini and tomatoes.
- → What is the best way to tell when the fish is done?
The tilapia is ready when it flakes easily with a fork and is opaque throughout. Typically, this takes about 16–18 minutes at 400°F (200°C).
- → Is this dish suitable for gluten-free diets?
Yes, the ingredients are naturally gluten-free. Just verify seasoning blends and additional sides for any hidden gluten sources.