Name: Oven-baked Tilapia with Zucchini & Asparagus
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 4
Ingredients: 2 tbsp olive oil; 8 tilapia fillets; 2 zucchini ((= courgette), cut into wedges); 1 bunch asparagus; 1 cup (150g) cherry tomatoes (halved); 4 large garlic cloves (sliced); 2 tbsp small capers; 1 tbsp butter; 1 tsp fennel seeds; ½ lemon (sliced thinly); Salt and freshly ground pepper (to taste); fresh thyme (to garnish)

Ahh summertime… how I love you. Two days of scorching sunshine and I was all set to create a BBQ recipe using tilapia fillets. I didn’t act quite fast enough however and the sun has given way to torrential rain and thunderstorms. So it’s bye bye BBQ tilapia, hello oven-baked tilapia. And you know what? Oven-baked tilapia is awesome, rain or shine.

What Is Tilapia and Why You’ll Love It

Tilapia is a mild-flavored white fish that’s incredibly versatile, making it a weeknight dinner superstar. It is such an easy fish to cook, with nice firm flesh and a delicate taste that can easily adapt to different flavors.

Because of its neutral taste, tilapia takes on marinades and seasoning beautifully, making it ideal for everything from fish tacos to stir-fries and, of course, oven-baked sheet pan meals like this one. If you’re after a heart-healthy, low-calorie meal that still feels filling, tilapia is a great choice.

And the real bonus is how incredibly cheap they are! I keep meaning to add more fish to my diet, but most popular fish are relatively pricy – especially if you are feeding a family. So if you haven’t tried tilapia before give them a go, I think you will be very pleasantly surprised.

Oven-baked tilapia on a sheet pan with vegetables and tomatoes

How to Make Oven‑Baked Tilapia (Sheet Pan Dinner)

Preheat the oven to 200°C (400°F) and drizzle a large sheet pan with olive oil. Once the oven has reached the right temperature, place the sheet pan in the oven and let the oil get really hot.
Meanwhile pat the tilapia fillets dry with some kitchen paper and season with salt and pepper. Slice your courgette (zucchini), lemon and tomatoes and have everything ready to go…

Tilapia arranged on a sheet pan with vegetables ready for the oven

Toss the vegetables in the hot oil (be careful how you handle that tray) so that they are covered. Place the fish fillets on the tray, nestling them around the vegetables.
Top with the cherry tomatoes, lemon and garlic slices, add the capers and sprinkle with fennel seeds. Dot a little butter over the fish, season with salt and pepper and cook for 20 minutes.
You can serve this as it is straight from the tray. If you wanted to add some carbs, then couscous would go nicely and would absorb some of the lovely pan juices.

Plated baked tilapia with vegetables, lemon and capers

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And there you have it—a healthy, easy oven-baked tilapia dinner that comes together in just 20 minutes with minimal clean-up. This sheet pan meal is perfect for busy weeknights, meal prep, or when you’re craving something fresh, flavorful, and packed with wholesome ingredients.

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