Wow! Have I got a flavor-packed, delicious, quick and easy meal for you! Last night we had this tilapia sheet pan supper, and I was delighted by how easy it was to prepare. But I was even more delighted by how much my family loved it. There was not a morsel left on the pan.
With school starting soon, I’m looking for quick and easy meals that are easy on the budget and full of nutrition. That’s a tall order, but this meal fit the bill.
I started with fresh tilaplia and a bag of frozen stir-fry veggies. I turned on broiler (525 degrees), and covered my sheet pan with foil to make clean-up easier. I seasoned the tilapia and popped it under the broiler while microwaving the frozen veggies. After five minutes, I turned the fish over, seasoned the other side and added the vegetables to the sheet pan. I returned the pan to the broiler for another five minutes, and then checked the internal temperature to make sure that the fish had surpassed the 145 degree “done” mark. So, as you can see, this meal was completely ready in 10 minutes. Yay!
While the fish cooked, I made a pot of instant brown rice. Recently, I’ve been adding some bullion to the boiling water to add lots of flavor. Better than Bouillon is my favorite; both the vegetable and chicken base varieties are wonderful.
Do you love seafood at your house? A few other wonderful seafood recipes:
Tuna Bagel Bites 
- Tilapia (I used 3 pounds of fresh, not frozen)
- Olive oil cooking spray
- 1 bag frozen stir-fry vegetables (the microwavable bag)
- Garlic powder
- Onion powder
- Cajun seasoning (optional- use if you want a little spice!)
- Salt and Pepper
- Preheat broiler to 525 degrees.
- Line a baking sheet with foil. Coat with cooking spray.
- Arrange tilapia on foil. Spray with cooking spray. Sprinkle with garlic powder, onion powder, salt and pepper, and Cajun seasoning (if using.)
- Broil for 5 minutes. While broiling, microwave vegetables for 4 minutes.
- Turn tilapia over and repeat seasoning. Arrange vegetables on the baking sheet.
- Return the baking sheet to the broiler for 5 more minutes. Tilapia is ready when lightly browned and internal temperature is over 145 degrees.
