Roasted Tilapia with Courgette
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This is one of my go to weeknight dinners when I want something elegant but totally manageable. Tilapia is so affordable and cooks in a flash, making it perfect for busy evenings when you still want to feel like you're eating something special. The courgettes roast alongside the fish, getting wonderfully tender and caramelized, while garlic, thyme, and a splash of white wine create the most delicious pan sauce. Tilapia is also packed with lean protein and B vitamins, so you're getting real nutrition without any fuss. From prep to table in just forty minutes, this dish proves that simple, wholesome meals don't require hours in the kitchen.
Ella x
Ingredients
- 4tilapia fillets(about 150g each, patted dry)
- 3courgettes(medium-sized, sliced lengthwise into 1cm strips)
- 5 tablespoonsextra virgin olive oil
- 1fresh lemon(halved)
- 3garlic cloves(minced)
- 3 tablespoonsunsalted butter(softened)
- 2 teaspoonsfresh thyme(chopped)
- ½ teaspoonsea salt
- ¼ teaspoonblack pepper(freshly ground)
- ¼ teaspoonred pepper flakes
- 4 tablespoonswhite wine(optional)
Detail level
Instructions
- 1
Preheat your oven to 200°C (180°C fan). Line a large roasting tray with parchment paper for easy cleanup.
Tip: A preheated oven ensures even cooking of both the fish and vegetables.
- 2
Arrange the courgette strips on the prepared tray, drizzle with 3 tablespoons of olive oil, season with half the salt and pepper, and toss to coat evenly.
Tip: Spread them in a single layer so they caramelize rather than steam.
- 3
Roast the courgettes for 12 minutes until they begin to soften and develop light golden edges.
Tip: This head start prevents the vegetables from being undercooked when the fish finishes.
- 4
While courgettes roast, pat the tilapia fillets dry with paper towels and season both sides with remaining salt, pepper, and red pepper flakes.
Tip: Dry fish cooks better and develops better colour.
- 5
Mix the softened butter with minced garlic, fresh thyme, and the zest of half the lemon in a small bowl.
Tip: Making herb butter ahead saves time and ensures even distribution of flavours.
- 6
Remove the tray from the oven, nestle the tilapia fillets among the courgettes, and spread a teaspoon of herb butter on each fillet.
Tip: Arrange fish skin-side up for a more appealing presentation.
- 7
Drizzle the remaining 2 tablespoons of olive oil around the tray, squeeze lemon juice over everything, and add wine if using.
Tip: The liquid helps keep the delicate fish moist while roasting.
- 8
Return to the oven and roast for 12-15 minutes until the fish flakes easily with a fork and is opaque throughout.
Tip: Tilapia cooks quickly; check at 12 minutes to avoid overcooking.
- 9
Transfer to serving plates, spoon the pan juices over the top, and garnish with fresh lemon wedges and any remaining thyme.
Tip: The cooking liquid is flavourful and helps finish the dish beautifully.
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