{"id":20444,"date":"2026-05-05T14:16:40","date_gmt":"2026-05-05T18:16:40","guid":{"rendered":"https:\/\/inseasonezine.com\/home\/?p=20444"},"modified":"2026-05-05T14:16:40","modified_gmt":"2026-05-05T18:16:40","slug":"sheet-pan-citrus-tilapia-with-broccoli-carrots","status":"publish","type":"post","link":"https:\/\/inseasonezine.com\/home\/sheet-pan-citrus-tilapia-with-broccoli-carrots\/","title":{"rendered":"Sheet-Pan Citrus Tilapia with Broccoli & Carrots"},"content":{"rendered":"

\"Sheet-Pan\"download\"\"Email<\/a>
\nSheet-Pan Citrus Tilapia with Broccoli & Carrots<\/span><\/p>\n

Prep: 10 minutes plus marinating
\nRoast\/Cook: 35 minutes \u2022 Serves: 4<\/span> <\/p>\n

<\/span>Nonstick cooking spray
\n1\/2 <\/span>cup fresh orange juice
\n1\/3 <\/span>cup fresh lemon juice
\n6\t<\/span>tablespoons olive oil
\n2 <\/span>tablespoons less-sodium soy sauce
\n1-1\/2 <\/span>tablespoons orange zest
\n1\t<\/span>tablespoon lemon zest
\n1\t<\/span>teaspoon garlic powder
\n1\t<\/span>teaspoon onion powder
\n4\t<\/span>tilapia loins, thawed if necessary (about 1 pound)
\n1\t<\/span>package (16 ounces) baby carrots, halved lengthwise
\n6\t<\/span>cups broccoli florets
\n1\t<\/span>teaspoon kosher salt
\n<\/span>Ground black pepper for garnish (optional)<\/p>\n<\/div>\n

1.<\/span> Preheat oven to 425\u00b0; 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.
\n<\/span><\/p>\n

2.<\/span>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.
\n<\/span><\/p>\n

3.<\/span>In large bowl, toss carrots, broccoli, salt and remaining 3 tablespoons oil; spread in single layer on prepared pan and roast 20 minutes.
\n<\/span><\/p>\n

4.<\/span>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\u00b0 and vegetables are tender-crisp. Makes 4 tilapia loins and about 6 cups vegetables.
\n<\/span><\/p>\n

5.<\/span>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.
\n<\/span><\/p>\n


\nApproximate nutritional values per serving (1 tilapia loin, 1-1\/2 cups vegetables):
\n438 Calories, 24g Fat (4g Saturated), 65mg Cholesterol, 987mg Sodium,
\n25g Carbohydrates, 8g Fiber, 9g Sugars, 0g Added Sugars, 35g Protein
\n<\/span><\/p>\n

Smart Swaps:<\/span>
\nTilapia 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.
\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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