Roasted Tilapia with Broccoli
Prep
15 mins
Cook
20 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in just 35 minutes from start to table. Tilapia is incredibly lean and packed with protein, making it perfect for anyone watching their health without sacrificing flavor. The beauty of this recipe is its simplicity: you just toss everything on a sheet pan and let the oven do the work while you relax. Roasting the broccoli with garlic and lemon brings out its natural sweetness, and the delicate fish absorbs all those wonderful aromatics. It's elegant enough for guests but easy enough for a busy Tuesday night.
Ella x
Ingredients
- 4tilapia fillets(6 oz each)
- ¾ kgfresh broccoli(cut into florets)
- 4 tablespoonsextra virgin olive oil
- 4garlic cloves(minced)
- 2fresh lemon(zest and juice)
- 1 teaspoonkosher salt
- ½ teaspoonblack pepper
- ¼ teaspoonred pepper flakes
- 1 tablespoonfresh thyme(chopped)
- 2 tablespoonsbutter
- 3 tablespoonswhite wine
- ½ teaspoongarlic powder
Detail level
Instructions
- 1
Preheat your oven to 400°F. Line a large baking sheet with parchment paper to prevent sticking and make cleanup easier.
Tip: Parchment paper ensures even cooking and prevents the fish from sticking to the pan.
- 2
In a small bowl, whisk together minced garlic, lemon zest, lemon juice, white wine, butter, thyme, garlic powder, red pepper flakes, half the salt, and black pepper to create the glaze.
Tip: Make the glaze while the oven preheats to save time.
- 3
Spread the broccoli florets on the prepared baking sheet and drizzle with 2 tablespoons of olive oil. Toss to coat evenly, then season with remaining salt and pepper. Spread them in a single layer around the edges of the sheet.
Tip: Arrange broccoli around the perimeter to leave room for the fish in the center.
- 4
Pat the tilapia fillets dry with paper towels and place them in the center of the baking sheet. Brush each fillet generously with the prepared garlic-lemon glaze.
Tip: Dry fish fillets help them cook more evenly and develop better texture.
- 5
Drizzle the remaining 2 tablespoons of olive oil over the tilapia fillets. Season lightly with additional salt and pepper on top.
Tip: Don't oversalt as the glaze already contains seasoning.
- 6
Roast in the preheated oven for 15-18 minutes, until the tilapia is opaque and flakes easily with a fork and the broccoli is tender with lightly charred edges.
Tip: Check the thickest part of the fish to ensure it's cooked through but still moist.
- 7
Remove from oven and divide the roasted tilapia and broccoli among four serving plates. Drizzle any remaining pan juices over the top for extra flavor.
Tip: Serve immediately while the fish is still warm and tender.
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