Healthy Eating

Sheet Pan Tilapia & Veggies

Prep Time: 10 minutes  | Cook Time: 30-35 minutes  | Total Time: 40-45 minutes |*Servings: 4 

Sheet pan dinners are an easy and quick way to cook. Simply chop or use pre-cut ingredients, season and bake. It saves time on meal prep and cleanup!

Fish and vegetables are ideal for sheet pan dinners because they have similar cooking times and the flavours complement each other.

Including tilapia or other flaky fish such as pollock, haddock or cod in your diet provides essential nutrients such as lean protein, phosphorus, selenium, vitamin D, vitamin B12 and niacin. Despite having lower levels of omega-3 than fatty fish, it contributes to the overall intake of omega-3, which is crucial for reducing inflammation and supporting immune function.

Combining tilapia with nutrient-rich ingredients like broccoli, cauliflower and sweet potatoes can enhance the overall nutritional profile of the meal. These vegetables provide additional vitamins, minerals and dietary fibre, improving digestive health and overall well-being.

Enjoy a delicious and healthy dinner with ease!

Nutritional information (per serving*): Calories: 357; Protein (25g); Total Fat (9g); Saturated Fat (3g); Unsaturated Fat (5g); Carbohydrates (44g); Fibre (7g); Sodium (517mg)


  • 2 medium yellow potatoes (for example, Yukon Gold)
  • 2 medium sweet yams or sweet potatoes

  • 12 oz/340 g ready-to-serve or frozen vegetable medley

  • 4 tilapia fillets, about 3 oz each

  • 1 lemon, sliced with rind (optional)

  • Fresh parsley or basil to garnish (optional)


  • ½ cup olive oil

  • 1 lemon, juiced

  • 2 tbsp garlic, minced

  • 2 tsp onion powder

  • 4 tsp Italian herbs, dried

  • 2 tsp Dijon mustard

  • Salt and pepper to taste


Step 1
Preheat oven to 400° F. Line a large baking sheet with parchment paper.

Step 2
Cut washed potatoes into ¾-inch pieces.

Step 3
In a medium bowl, whisk together olive oil, lemon juice, garlic, onion powder, Italian herbs, Dijon mustard, salt and pepper. Divide the marinade into three parts.

Step 4
Place potatoes on the baking sheet. Pour one part of the marinade over the potatoes and toss to coat. Spread out in an even layer, then bake for 15 minutes.

Step 5
While the potatoes are baking, place tilapia fillets on a dish and pour one part of the marinade over the fish. Marinade in the fridge for 15 minutes.

Step 6
Add vegetables to the remaining marinade and toss to coat.

Step 7
After 15 minutes, remove the baking sheet from the oven. Make space for the fish in the centre of the sheet.

Step 8
Remove tilapia from the marinade and place in the middle of the baking sheet, top with lemon slices. Lay marinated vegetables around fillets. Bake for an additional 12-15 minutes or until the fish flakes easily with a fork.

Step 9
Serve topped with fresh parsley or basil!

Image 1 - Step 1 make quinoa

Image 2 - Step 2 potatoes on the baking sheet

Image 3 - Step 3 tilapia fillets

Image 4 - Step 4 Dress veggies

Extra tips:

  • Substitute mini potatoes when arthritis makes cutting large potatoes difficult.

  • Use yams instead of sweet potatoes to add a hint of sweetness. 

  • Store leftover fish in an airtight container in the fridge for up to three days. Refrigerate within two hours of cooking. Add to a salad the next day!

  • Use other seasonal vegetables like squash, brussels sprouts and eggplant.

  • Try other fish like salmon, haddock, trout or cod. Keep in mind that cooking times may differ depending on the type of fish and the thickness of the cut.

Image 5 - Step 5 lay on baking sheet