time saving meal prep system

Baked Tilapia – CE

Baked Tilapia - CE
Green beans and carrots
Baked Tilapia - CE
Green beans and carrots

Ingredients

Prep
  • 6 tilapia fillets
  • 3 T butter
  • 3 T lemon juice
  • 1 t garlic powder
  • 1/2 t dried oregano
  • 1 t ground paprika
  • 2 T capers optional but good!
  • 16 oz green beans
  • 16 oz sliced carrots
  • 3 T olive oil
  • salt and pepper to taste
On Cooking Day
  • 2 bag frozen brown rice steamers

Instructions

To Assemble
  1. Place tilapia fillets in 9 x 13 baking dish sprayed with non stick spray.
  2. Melt butter in small bowl in microwave. Add next 4 ingredients to butter and brush over each filet.
  3. Sprinkle with capers. (if using)
  4. Cover with plastic wrap
  5. Add green beans, carrots, olive oil, salt and pepper an 8x8 baking dish. Mix well an cover with foil.
To Cook
  1. Bake vegetables covered in a 425 degree oven for 25-30 minutes. Add fish after 10 minutes and continue to cook both for 15-20 more minutes or until fish flakes easily with fork and vegetables are crisp tender.
  2. Cook rice according to package directions.

Ingredients

Prep
  • 6 tilapia fillets
  • 3 T butter
  • 3 T lemon juice
  • 1 t garlic powder
  • 1/2 t dried oregano
  • 1 t ground paprika
  • 2 T capers optional but good!
  • 16 oz green beans
  • 16 oz sliced carrots
  • 3 T olive oil
  • salt and pepper to taste
On Cooking Day
  • 2 bag frozen brown rice steamers

Instructions

To Assemble
  1. Place tilapia fillets in 9 x 13 baking dish sprayed with non stick spray.
  2. Melt butter in small bowl in microwave. Add next 4 ingredients to butter and brush over each filet.
  3. Sprinkle with capers. (if using)
  4. Cover with plastic wrap
  5. Add green beans, carrots, olive oil, salt and pepper an 8x8 baking dish. Mix well an cover with foil.
To Cook
  1. Bake vegetables covered in a 425 degree oven for 25-30 minutes. Add fish after 10 minutes and continue to cook both for 15-20 more minutes or until fish flakes easily with fork and vegetables are crisp tender.
  2. Cook rice according to package directions.

* best if cooked on day 1 or 2
©5dinners1hour llc 2026 · viewed on www.5dinners1hour.com on 09/12/26