All-in-one fish dinner? Check. This fresh & spring-y Sheet Pan Tilapia Dinner features seasoned tilapia and veggies across just two baking pans, giving you a variety of easy built-in sides in a simple seafood meal.
Sometimes, a simple meal of fish and veggies just feels so fresh, yet so filling. Today’s Sheet Pan Tilapia Dinner features a flavorful garlic butter to offset the mildness of the tilapia. It can, however, also be made with another firm white fish. You could even substitute salmon or trout to punch up the flavor further — note, though, that the thickness of the fillets you choose can affect the cooking time.
I made today’s tilapia sheet pan dinner with asparagus, carrots, and potatoes, to help bulk up the meal while also celebrating the flavors of spring. You could mix things up with other veggies, if desired: Just watch the roasting times on whatever you choose.
And, don’t be intimidated by a seemingly long ingredient list. You’re merely mixing melted butter with coarse ground mustard & spices, then adding that to fish and veggies!
Sheet Pan Tilapia Dinner
Ingredients
– for the potatoes & carrots
24 oz little potatoes, quartered or in sixths (depending on size)
2 medium carrots, peeled and roughly chopped
2 Tbsp butter
1.5 tsp minced garlic (about 3 cloves)
1 tsp coarse ground mustard
1 tsp parsley
1 tsp tarragon
1/4 tsp crushed red pepper (optional)
Sea salt, to taste
Black pepper, to taste
– for the fish & asparagus
1 lb tilapia fillets (about two good-sized fillets)
16 oz asparagus, trimmed
3 Tbsp butter
2 tsp coarse ground mustard
1.5 tsp minced garlic (about 3 cloves)
1 tsp tarragon
1/4 tsp crushed red pepper (optional)
Sea salt, to taste
Black pepper, to taste
Directions
Preheat oven to 425 degrees, and line two rimmed baking sheets with foil.
Chop the potatoes and carrots, and place them in a large bowl.
Melt 2 Tbsp butter in a small bowl. Stir in the mustard, garlic, and spices, then drizzle the butter mixture over the vegetables and toss to coat.
Arrange the potatoes & carrots in a single layer on one of the prepared baking sheets, and roast at 425 degrees for 25 minutes.
Meanwhile, wash & trim the asparagus, pat it dry, and place it in the same large bowl you used for the other vegetables.
Melt 3 Tbsp butter in the same small bowl you used before. Stir in the mustard, garlic, and spices.
Pour half of the mustard & butter mixture onto the asparagus, and toss to coat. Arrange the asparagus in a single layer on the second baking sheet, leaving room for the tilapia.
Place the tilapia into the large bowl. Pour in the other half of the butter mixture, then stir to coat. Place the tilapia onto the baking sheet with the asparagus, then top it with any of the butter mixture left in the bowl.
After 25 minutes, remove the first sheet pan from the oven and stir the potatoes and carrots, spreading them back out in a single layer.
Return both sheet pans to the oven. Roast all of the fish and veggies for another 12 minutes at 425 degrees, or until fish flakes easily with a fork and the asparagus is crisp-tender.
Split each tilapia fillet in half, and serve the oven baked tilapia with roasted asparagus, potatoes, and carrots on the side.
Note: You can easily substitute another firm white fish if you’re not a tilapia fan. Using thicker fillets (for instance, cod) will affect the cooking time, though. If you don’t have tarragon on hand, you can substitute something like basil or oregano, depending on your own preferences.
The kids loved this one!
Both teenage boys devoured this dinner, asparagus and all. The flavorful garlic-butter-mustard sauce both brightens up the veggies and livens up the mild fish, letting you enjoy the complementary flavors with contrasting colors and textures.
The hearty potatoes & carrots help bulk up the fish, making this tilapia sheet pan dinner recipe a filling and satisfying option for Lent — or any time you are looking for an all-in-one seafood meal. Today’s tilapia and veggies are naturally gluten free.
Sheet Pan Tilapia Dinner, printable recipe
Sheet Pan Tilapia Dinner
Ingredients
for the potatoes & carrots
- 24 oz little potatoes quartered or in sixths (depending on size)
- 2 medium carrots peeled and roughly chopped
- 2 Tbsp butter
- 1.5 tsp minced garlic about 3 cloves
- 1 tsp coarse ground mustard
- 1 tsp parsley
- 1 tsp tarragon
- 1/4 tsp crushed red pepper optional
- Sea salt to taste
- Black pepper to taste
for the fish & asparagus
- 1 lb tilapia fillets about two good-sized fillets
- 16 oz asparagus trimmed
- 3 Tbsp butter
- 2 tsp coarse ground mustard
- 1.5 tsp minced garlic about 3 cloves
- 1 tsp tarragon
- 1/4 tsp crushed red pepper optional
- Sea salt to taste
- Black pepper to taste
Instructions
- Preheat oven to 425 degrees, and line two rimmed baking sheets with foil.
- Chop the potatoes and carrots, and place them in a large bowl.
- Melt 2 Tbsp butter in a small bowl. Stir in the mustard, garlic, and spices, then drizzle the butter mixture over the vegetables and toss to coat.
- Arrange the potatoes & carrots in a single layer on one of the prepared baking sheets, and roast at 425 degrees for 25 minutes.
- Meanwhile, wash & trim the asparagus, pat it dry, and place it in the same large bowl you used for the other vegetables.
- Melt 3 Tbsp butter in the same small bowl you used before. Stir in the mustard, garlic, and spices.
- Pour half of the mustard & butter mixture onto the asparagus, and toss to coat. Arrange the asparagus in a single layer on the second baking sheet, leaving room for the tilapia.
- Place the tilapia into the large bowl. Pour in the other half of the butter mixture, then stir to coat. Place the tilapia onto the baking sheet with the asparagus, then top it with any of the butter mixture left in the bowl.
- After 25 minutes, remove the first sheet pan from the oven and stir the potatoes and carrots, spreading them back out in a single layer.
- Return both sheet pans to the oven. Roast all of the fish and veggies for another 12 minutes at 425 degrees, or until fish flakes easily with a fork and the asparagus is crisp-tender.
- Split each tilapia fillet in half, and serve the oven baked tilapia with roasted asparagus, potatoes, and carrots on the side.
Notes
Reipces in the real world
Be sure not to miss the free ALDI meal plans, which show you how to use these easy family recipes to meal plan affordably and realistically for your family. Or, find more recipe ideas with the Recipe Search!
Be sure not to miss the free ALDI meal plans, which show you how to use these easy family recipes to meal plan affordably and realistically for your family. Or, find more recipe ideas with the Recipe Search!