Sheet-Pan Citrus Tilapia with Broccoli & Carrots
Prep: 10 minutes plus marinating
Roast/Cook: 35 minutes • Serves: 4
1/2 cup fresh orange juice
1/3 cup fresh lemon juice
6 tablespoons olive oil
2 tablespoons less-sodium soy sauce
1-1/2 tablespoons orange zest
1 tablespoon lemon zest
1 teaspoon garlic powder
1 teaspoon onion powder
4 tilapia loins, thawed if necessary (about 1 pound)
1 package (16 ounces) baby carrots, halved lengthwise
6 cups broccoli florets
1 teaspoon kosher salt
Ground black pepper for garnish (optional)
1. Preheat oven to 425°; line rimmed baking pan with nonstick aluminum foil and spray with cooking spray. In medium bowl, whisk orange juice, lemon juice, 3 tablespoons oil, soy sauce, orange zest, lemon zest, garlic powder and onion powder. Makes about 1 cup orange juice mixture.
2.Place tilapia in large zip-top plastic bag; pour orange juice mixture over tilapia. Seal bag, pressing out excess air; massage tilapia in bag to coat and refrigerate at least 1 or up to 4 hours.
3.In large bowl, toss carrots, broccoli, salt and remaining 3 tablespoons oil; spread in single layer on prepared pan and roast 20 minutes.
4.Remove tilapia from marinade; reserve marinade. Push vegetable mixture to 1 side of pan; place tilapia on opposite side. Roast tilapia and vegetables 15 minutes or until internal temperature of tilapia reaches 145° and vegetables are tender-crisp. Makes 4 tilapia loins and about 6 cups vegetables.
5.In small saucepan, heat reserved marinade to a boil over high heat; boil 5 minutes or until slightly thickened. Serve tilapia drizzled with marinade mixture along with vegetables garnished with pepper, if desired.
Approximate nutritional values per serving (1 tilapia loin, 1-1/2 cups vegetables):
438 Calories, 24g Fat (4g Saturated), 65mg Cholesterol, 987mg Sodium,
25g Carbohydrates, 8g Fiber, 9g Sugars, 0g Added Sugars, 35g Protein
Smart Swaps:
Tilapia is a lean, high-protein fish packed with omega-3 fatty acids, selenium and vitamin B12. Bright citrus adds fresh flavor without extra calories, making this a light and nourishing meal.
