Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Roasted Tilapia and Vegetables
- Prep Time 15 min
- Total 40 min
- Servings 4
- Ingredients 9
Ingredients
- 1/2 lb fresh asparagus spears, cut in half
- 2 small zucchini, halved lengthwise, cut into 1/2-inch pieces
- 1 red bell pepper, cut into 1/2-inch strips
- 1 large onion, cut into 1/2-inch wedges, separated
- 2 tablespoons olive oil
- 2 teaspoons Montreal steak seasoning
- 4 tilapia fillets (about 1 1/2 lb)
- 1 tablespoon butter or margarine, melted
- 1/2 teaspoon paprika
Instructions
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Step1Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
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Step2Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
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Step3Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition
290
Calories
12g
Total Fat
35g
Protein
11g
Total Carbohydrate
5g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 290
- Calories from Fat
- 110
- Total Fat
- 12g
- 19%
- Saturated Fat
- 3 1/2g
- 17%
- Trans Fat
- 0g
- Cholesterol
- 100mg
- 33%
- Sodium
- 520mg
- 22%
- Potassium
- 900mg
- 26%
- Total Carbohydrate
- 11g
- 4%
- Dietary Fiber
- 3g
- 14%
- Sugars
- 5g
- Protein
- 35g
% Daily Value*:
- Vitamin A
- 40%
- 40%
- Vitamin C
- 45%
- 45%
- Calcium
- 6%
- 6%
- Iron
- 10%
- 10%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
1Tips from the Betty Crocker Kitchens
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