Sheet Pan Tilapia with Asparagus and Cherry Tomatoes

Name: Sheet Pan Tilapia with Asparagus and Cherry Tomatoes
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: American
Ingredients: 4 tilapia fillets (about 6 oz each); 1 bunch asparagus, trimmed; 2 cups cherry tomatoes, halved; 3 tbsp olive oil; 1 lemon, sliced into rounds; 2 tbsp fresh lemon juice; 2 garlic cloves, minced; 1/2 tsp dried oregano; 1 tsp kosher salt; 1/2 tsp black pepper, freshly ground; 2 tbsp fresh parsley, chopped

Flaky tilapia fillets bake alongside tender asparagus and burst cherry tomatoes on one sheet pan, finished with lemon and herbs for a bright, light dinner.

35 minEasyServes 4360 cal/serving

AmericanDinnerOvenPescatarianHigh ProteinMediterraneanHalal-friendlyDairy-FreeGluten-FreeEgg-FreeNut-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

4 tilapia fillets (about 6 oz each)
1 bunch asparagus, trimmed
2 cups cherry tomatoes, halved
3 tbsp olive oil
1 lemon, sliced into rounds
2 tbsp fresh lemon juice
2 garlic cloves, minced
1/2 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper, freshly ground
2 tbsp fresh parsley, chopped

Instructions

1

Preheat oven to 425°F. Line a large sheet pan with parchment paper.
2

In a small bowl, stir together 3 tbsp olive oil, 2 tbsp fresh lemon juice, 2 minced garlic cloves, 1/2 tsp dried oregano, 1 tsp kosher salt, and 1/2 tsp freshly ground black pepper.
3

Spread 1 bunch trimmed asparagus and 2 cups halved cherry tomatoes on the sheet pan. Drizzle with two-thirds of the olive oil mixture and toss to coat. Push to the sides of the pan.
4

Arrange 4 tilapia fillets (about 6 oz each) in the center of the pan. Brush the remaining olive oil mixture over each fillet. Lay a few 1 sliced into rounds lemon rounds on top of each fillet.
5

Roast for 14 to 18 minutes until the tilapia fillets (about 6 oz each) is opaque and flakes easily with a fork and reaches an internal temperature of 145°F (63°C), and the asparagus is tender.
6

Garnish with 2 tbsp chopped fresh parsley and serve immediately.

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Questions

How much time should I plan for this recipe?

As written, 35 minutes: 15 of prep and 20 of cooking. The longest single stretch is step 5, at 18 minutes.

What temperature do I cook this recipe at?

For this recipe, the oven is set to 425 F (about 220 C) in step 1. The longest stretch at that heat is 18 minutes, in step 5. The target internal temperature is 145 F (about 65 C), given in step 5. A probe thermometer removes the guesswork.

Can I use a different white fish instead of the tilapia in this recipe?

Yes. Any firm white fish of similar thickness works: cod, haddock, pollock and halibut are interchangeable here. Timing follows thickness, not species. As written, the entry for this recipe uses 4 tilapia fillets (about 6 oz each).

Does this recipe contain fish?

Yes: 4 tilapia fillets (about 6 oz each). The full allergen list for this entry is fish. Packaged ingredients vary by brand, so check labels if the allergy is serious.

How much protein is in this recipe?

One serving (the recipe makes 4) has 31 g of protein in about 360 calories, alongside 24 g carbohydrate and 14 g fat, plus 3 g fiber and 584 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

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