Low-Calorie Sheet Pan Tilapia and Roasted Zucchini
Low-Calorie Sheet Pan Tilapia and Roasted Zucchini is a quick and delicious dinner option that transforms simple ingredients into a vibrant, flavorful meal. Perfect for busy weeknights, this dish combines flaky tilapia with tender, caramelized zucchini, all roasted to perfection on a single sheet pan. With minimal prep and cleanup, you’ll have a healthy dinner on the table in no time—ideal for impressing family or guests without the stress.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Category: Main Course
- Method: Baking
- Cuisine: American
Ingredients
Scale
- 4 tilapia fillets (about 1 lb)
- 2 medium zucchinis (sliced into half-moons)
- 2 tbsp extra virgin olive oil
- 2 tbsp freshly squeezed lemon juice
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C).
- Rinse the tilapia fillets under cold water and pat dry.
- Slice zucchinis into half-moon shapes about half an inch thick.
- In a bowl, mix olive oil, lemon juice, garlic powder, oregano, salt, and pepper. Toss tilapia and zucchini in the mixture until evenly coated.
- Line a sheet pan with parchment paper. Arrange the fish and zucchini in a single layer to ensure even cooking.
- Bake for 15-20 minutes until the fish flakes easily and zucchini is tender and slightly browned.
- Let rest for a couple of minutes before serving.
Nutrition
- Serving Size: 1 fillet with zucchini (approximately 150g)
- Calories: 210
- Sugar: 3 g
- Sodium: 70 mg
- Fat: 10 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 25 g
- Cholesterol: 60 mg
Keywords: For added flavor, consider substituting tilapia with salmon or cod. You can include cherry tomatoes or bell peppers for extra color and nutrition. Store leftovers in an airtight container for up to three days; reheat at 350°F (175°C) for about 10 minutes.