Baked Tilapia – CE
Green beans and carrots
  • Clean Eating
  • freezable, low carb, seafood, skinny
Baked Tilapia – CE
Green beans and carrots
  • Clean Eating
  • freezable, low carb, seafood, skinny
Servings:

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 8×8 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 8×8 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