Protein Atlas
Lemon Herb Tilapia with Roasted Vegetables high-protein recipe

Meals · High Protein

Lemon Herb Tilapia with Roasted Vegetables

This Mediterranean-inspired sheet pan meal features tender tilapia fillets seasoned with lemon and herbs, roasted alongside colorful vegetables. Each serving provides approximately 39 grams of protein and 480 calories.

Serves 2 plates
56g protein 463 cal
Prep Time 15 min
Cook Time 25 min
Total Time 40 min

Nutrition per serving

Protein
56 g
Calories
463

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 14 oz tilapia fillets — thawed if frozen, patted dry
  • 1 large bell pepper — cored and sliced, any color
  • 1 medium zucchini — trimmed and sliced into half-moons
  • 1 cup cherry tomatoes — halved
  • 0.5 small red onion — thinly sliced
  • 2 tbsp olive oil
  • 1 lemon — half sliced into rounds, half juiced
  • 1 tsp dried oregano
  • 0.5 tsp dried thyme
  • 0.5 tsp garlic powder
  • 0.5 tsp salt
  • 0.25 tsp black pepper
  • 2 tbsp fresh parsley — chopped, for garnish

Steps

  1. Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper for easy cleanup.
  2. In a large bowl, combine the sliced bell pepper, zucchini, cherry tomatoes, and red onion. Drizzle with 1 tablespoon of olive oil, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Toss to coat evenly.
  3. Spread the seasoned vegetables in a single layer on one half of the prepared sheet pan. Roast for 15 minutes.
  4. While the vegetables roast, pat the tilapia fillets dry with paper towels. In a small bowl, whisk together the remaining 1 tablespoon of olive oil, the juice from half a lemon, dried oregano, dried thyme, garlic powder, remaining 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper.
  5. After 15 minutes, remove the sheet pan from the oven. Arrange the tilapia fillets on the other half of the pan. Pour the lemon-herb mixture over the fish, ensuring each fillet is coated. Place lemon slices on top of the fish and among the vegetables.
  6. Return the sheet pan to the oven and continue to roast for another 12-15 minutes, or until the tilapia is opaque and flakes easily with a fork, and the vegetables are tender-crisp.
  7. Carefully remove the sheet pan from the oven. Garnish with fresh chopped parsley before serving.

Why This Works

This dish delivers 39g protein per serving from 14oz of tilapia. Tilapia is one of the leanest fish options—about 26g protein per 100g with minimal fat. Starting vegetables 15 minutes before the fish ensures everything finishes together; fish cooks much faster than vegetables at 400°F.

The Two-Stage Method

Roasting vegetables first lets them caramelize and concentrate flavor before the fish goes in. Adding fish for just the final 12-15 minutes prevents overcooking—tilapia is done when it flakes easily and reaches 145°F internal temperature. The lemon slices on top steam the fish while adding bright flavor.

Make It Your Own

Swap tilapia for cod, mahi-mahi, or salmon (salmon will add more fat and calories). Try asparagus, green beans, or fennel as vegetable alternatives. Serve over quinoa or couscous for a heartier meal. Meal prep note: fish doesn't reheat as well as chicken—best enjoyed fresh.