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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 172.1
  • Total Fat: 1.7 g
  • Cholesterol: 55.0 mg
  • Sodium: 140.6 mg
  • Total Carbs: 23.8 g
  • Dietary Fiber: 8.9 g
  • Protein: 23.9 g

View full nutritional breakdown of Tilapia with Vegetables calories by ingredient
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Tilapia with Vegetables

Submitted by: LEANINGONHIM

Introduction

Quick, easy, and delicious meal (my version of Red Lobster tilapia in a Bag!) Quick, easy, and delicious meal (my version of Red Lobster tilapia in a Bag!)
Number of Servings: 1

Ingredients

    Tilapia filet (frozen or fresh)
    1/2 cup carrots, chopped
    1/2 cup sliced celery
    1/4 cup sliced red sweet pepper
    1/4 cup sliced green bell pepper
    1 tbsp seafood rub or seafood seasoning
    Cooking spray
    2 thin slices of lemon


Directions

On a 24" piece of aluminum foil, place a layer of the mixed vegetables.
Lay the filet on top of the vegetables.
Sprinkle the tilapia with seafood seasoning and top with lemon slices.
Close up aluminum foil into a sealed pocket.
Cook in oven at 350*F for 15 minutes or on grill at low temp for 15 min.
Note: I also cook this in a 8" skillet, sprayed with cooking spray and add 1/4 cup water. Layer as with bag and cover and cook on your stovetop on Med-Hi for 10 minutes.


Number of Servings: 1

Recipe submitted by SparkPeople user LEANINGONHIM.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe


  • Very Good
    16 of 16 people found this review helpful
    I was pleastly pleased,however, I cooked mine about 1/2 hour instead of the recommended 15 to let the dish cook completely. This made the veggies not so crunchy and I liked that. I also added some wild rice, broccoli, and a small salad and this only came to 411 calories total. :) - 2/5/08

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  • Incredible!
    11 of 11 people found this review helpful
    This is the best recipe yet that I have found on SparkPeople and there are a lot of great recipes. It's perfect just the way it's suggested - except I love to eat a little more than 1 serving because it's so tasty and with so little calories, one can get away with it. Try it today I recommend it. - 3/2/07

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  • Very Good
    10 of 10 people found this review helpful
    I made it with zucchini,summer squash & onion instead of celery & carrots. It was very good! Family loved it!
    Thanks. - 11/18/08

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  • Incredible!
    8 of 8 people found this review helpful
    Thank you for this wonderful and easy recipe. I used a frozen veggie mix of califlower, broccoli & carrots instead of the peppers and minus the lemon. You made my favorite fish even better. - 9/4/07

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  • 6 of 6 people found this review helpful
    This was perfectly wonderful, I ended up cooking it 45 minutes total, and I added scallions and zucchini. - 2/18/08

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  • Very Good
    6 of 6 people found this review helpful
    The first time I made this I thought the lemon was just too much. However, I made it again and used lemon pepper seasoning in place of the lemon and thought it was wonderful. Cooked it outside on charcoal grill, made it even better. - 2/13/08

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  • 5 of 5 people found this review helpful
    This was very tasty. I used 3-4 oz fillets, did a seafood rub on the tilapia, used yellow sqush, zucchini, red & green bell pepper, carrots and just a squeeze of fresh lemon. I also cooked for about 35 minutes. This was really very good!! - 11/1/09

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  • Very Good
    4 of 4 people found this review helpful
    I also had to cook longer. The seasoning was a little much, but I will not add as much as next time. I loved it otherwise and would definitely make it again - 2/13/08

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  • Very Good
    4 of 4 people found this review helpful
    Nice combination of veggies and fish -- very healthy and full of fiber. It took about 20 minutes to cook the fish all the way through -- not sure if I had larger filets than the author or not. - 2/1/08

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  • Incredible!
    4 of 4 people found this review helpful
    Awesome. I added mushrooms, red onions and broccoli. I also used cajun fish seasoning and about 4 oz of white wine like red loster does. - 7/8/07

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  • Very Good
    3 of 3 people found this review helpful
    Very easy to make and tasty. I kept it in the oven for 45min as well. We will def make this again! - 12/9/09

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  • Incredible!
    3 of 3 people found this review helpful
    My sons loved this recipe. My youngest (age 10) said it's the best meal he's ever eaten (after mom's spaghetti). - 1/22/09

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  • Very Good
    3 of 3 people found this review helpful
    This was good...I did have to cook it about 35 minutes. Nice change of pace for fish. - 3/6/08

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  • Incredible!
    3 of 4 people found this review helpful
    Very good! I used Bay Spice - not being a fan of lemon - and added some spinach for extra vitamins and colour. If served on wild rice, could end up being a meal for 2! - 4/3/07

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  • Incredible!
    2 of 5 people found this review helpful
    I made this with zucchini, mushrooms and brussel sprouts and a dill seasoning. I served it over basamati rice and it was mmmm good. Thanks for the great idea. - 12/16/10

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  • Incredible!
    2 of 2 people found this review helpful
    I loved it!

    I added zuccini and onion. YUMMY and TONS of it!!! - 9/4/09

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  • Very Good
    2 of 2 people found this review helpful
    This was very pretty, healthy, filling and tasted good. Next time, I'll invest $ in the seafood seasoning, as I did not like what I threw together from my spice cabinet. I served this with a baked sweet potato. My toddler and preschooler liked the fish. Thanks for a fun new recipe to try! - 3/23/09

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  • Very Good
    2 of 2 people found this review helpful
    As a few others have noted, it took longer to bake than the 15 min specified (more like 25-30 min) but was well worth the wait. I served it with rice, mixing the cooked rice with the veggies to serve it. Definitely a keeper! - 2/5/08

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  • Very Good
    2 of 2 people found this review helpful
    An easy way to eat lots of veggies. I served this with a baked sweet potato. Husband liked it too and he's not a big fan of fish. - 1/24/08

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  • 2 of 3 people found this review helpful
    LOVED this! I used thawed squeezed spinach on the bottom, didn't have peppers. My SO and I love it. Will definitely made again and I can't wait to try hot peppers, different seasoning....yum - 7/8/07

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  • Incredible!
    2 of 2 people found this review helpful
    Loved it. I made it on the stovetop without carrots, and it was outstanding, and very easy. A great 15 minute lunch! - 7/3/07

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  • Very Good
    2 of 2 people found this review helpful
    Very tasty and filling -- I read the comments ahead of time and pre-cooked my veggies for a bit. I used a little cajun seasoning instead of the lemon. Delicious! - 5/28/07

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  • Very Good
    2 of 2 people found this review helpful
    This is a great way to get my doctor recommended fish twice a week. I don't really care for fish, but this recipe is very good. I liked the vegetables crunchy. - 3/26/07

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  • Very Good
    2 of 2 people found this review helpful
    It was very good. I love fish and it looked like it was easy to fix other than the chopping my wife had to do. - 3/26/07

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  • Incredible!
    2 of 2 people found this review helpful
    This is so delicous and tender and is by far one of my favorite dishes. - 3/20/07

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  • Incredible!
    2 of 2 people found this review helpful
    I love tilapia and this dish was very good and one of the healthiest recipes I have seen on SP! - 3/17/07

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  • Very Good
    2 of 2 people found this review helpful
    Tilapia is not my favorite fish but this reciep is good! - 3/17/07

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  • Very Good
    2 of 2 people found this review helpful
    Very good but next time I will try and put the veges in the oven by themselves for 15 minutes before adding the fish. Maybe the carrots will be less crunchy. - 3/17/07

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  • Incredible!
    2 of 2 people found this review helpful
    made and enjoyed - 3/16/07

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  • Incredible!
    2 of 2 people found this review helpful
    Tonight's dinner - I season with a cajun seafood seasoning and pre-cook the veggies about 10 minutes in a skillet with water and butter spray, then add to the fish and cook for the 15 min in my countertop toaster oven. I just like the carrots a bit more tender. - 3/14/07

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  • Very Good
    2 of 2 people found this review helpful
    I used a lemonpepper fish rub, and I think I might have used a little too much. Also, I felt like the vegetables were a little too crunchy, as I was expecting more of a "stir fry" like crunch. Overall, the recipe was quick, easy, and tasty! Easy clean up, too!! :) - 3/10/07

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  • Incredible!
    1 of 1 people found this review helpful
    i have made this for years with tomato instead of carrot. delicious. - 2/1/11

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  • 1 of 1 people found this review helpful
    love it I cook talipia all the time and this was easy and tasty - 2/1/11

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  • Incredible!
    1 of 1 people found this review helpful
    This is my second best fish.... delicious always, so keep it coming and just make sure you season it well. - 2/1/11

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  • Very Good
    1 of 1 people found this review helpful
    I made this with zucchini and squash as the base, salt & pepper, olive oil and some herbs.
    A side of baked sweet potato set this off :) - 7/19/10

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  • 1 of 1 people found this review helpful
    quick, easy, and very good! - 6/26/10

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  • Incredible!
    1 of 1 people found this review helpful
    I had this with mushrooms, green peppers, broccoli and baby carrots, a little mrs dash on the veggies and lemon pepper seasoning on the fish, was Delish! Gonna try with Chicken next since my hubby wont eat Tilapia, and vegetables that he will eat. - 6/24/10

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  • Incredible!
    1 of 1 people found this review helpful
    I don't like fish but LOVED this tasty and easy! Cooked on grill for about 25 minutes, skipped the peppers and used onion, snow peas, zucchini and summer squash. Yum! - 6/22/10

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  • Very Good
    1 of 1 people found this review helpful
    Made mine with summer squash, zucchini, and onions and grilled it instead! it was delicious! - 6/6/10

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  • Very Good
    1 of 1 people found this review helpful
    Awesome recipe ! I love Talipia and am always looks for new ways too prepare it. There is many variations that you could use with this recipe to make it different every time. It is definetely one that will be prepared again soon! - 5/31/10

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  • O.K.
    1 of 1 people found this review helpful
    I thought this was ok. My family aren't fish fans so I wasn't surprised they didn't care for it. The veggies were good, I added a ton, but the fish didn't cook very well. - 4/8/10

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  • Very Good
    1 of 1 people found this review helpful
    Thanks for this easy recipe! I didn't have green pepper, so doubled the red. I added a few slices of red onion to the veggies. And since I cooked it in a small glass oven dish, I had enough room to put in slices of sweet potato. Delicious! Will make again! - 3/12/10

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  • Very Good
    1 of 1 people found this review helpful
    I made this recipe last night and had cabbage and roasted potatoes with it. It was delicious. This was my first time making Tilapia and it turned out GREAT!!! - 2/24/10

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  • Incredible!
    1 of 1 people found this review helpful
    Very tasty. I precooked the veggies a few minutes before adding the fish. I also added onion. I'll make this again. - 1/25/10

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  • 1 of 1 people found this review helpful
    I have tried fish like this before. I use parchment paper instead of tin foil. Fish is the favorite meat in our household.
    Cmarch50 - 1/20/10

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  • Incredible!
    1 of 2 people found this review helpful
    Just what I needed at the end of the day. Fast and easy. - 7/31/09

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  • Good
    1 of 3 people found this review helpful
    I'm sad to say I disagree with many of the other postings. I didn't this was as great as it sounded, and it definitely wasn't filling for us. We added baked potato which then made it more filling.
    We prepared it on the grill.
    Thanks for the recipe, will try again with a few alterations! - 6/5/09

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  • Incredible!
    1 of 7 people found this review helpful
    I submitted this recipe after I had the Red Lobster version. They wouldn't give me their recipe so I made my own. Enjoy ! - 4/13/08

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  • Very Good
    1 of 1 people found this review helpful
    Delicious! - 1/13/08

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  • Incredible!
    1 of 1 people found this review helpful
    delidious!!!!!! - 3/20/07

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious!!!!! - 3/19/07

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  • Very Good
    1 of 1 people found this review helpful
    Very good! - 3/19/07

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  • Good
    1 of 1 people found this review helpful
    Tilapia is one of my favorite kinds of fish - what a great recipe! - 3/18/07

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  • Very Good
    1 of 1 people found this review helpful
    My daughter love talipia... Very good.. - 3/17/07

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  • Delicious. I did it with fresh asparagus instead of carrots. I'll be making this again. - 2/20/14

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  • 15 Minutes is NOT the correct cooking time! Well, if you like warm sushi, then it is. - 1/16/13

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  • So good! I had to cook it for 45 minutes. It was no where near done enough at 15 minutes. But it was amazing. I used onions, zuchinni, and squash instead and seasoned to my own taste. But it was a great way to cook fish. Will be making again! - 1/8/13

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  • Very good. Even my 10 year old ate it and he's a picky eater! - 9/8/12

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  • Needs more seasoning. - 9/1/12

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  • It turned out fantastic - 5/15/12

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  • Delicious! I Cooked mine longer as others have posted - 2/21/12

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  • cook 3/4 hr for softer veggies, try any of the following: wild rice, broccoli, sea food rub, squeeze of lemon, lemon pepper, cauliflower, green onion, bell pepper...... - 9/28/11

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  • This was really filling and delicious! I made it on the fly, so I used green peppers, green onions,celery and zucchini with a tiny bit of pesto and a tiny bit of cheddar. Had it with sliced tomatoes. Loved it! - 6/7/11

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  • I put all the ingredients together frozen: fish, peppers, baby carrots, and onions. Bay seasoning on top w/ lemon slices. 40 minutes in the oven and we were scarfing it down. SO easy! This is a weekday keeper! - 5/28/11

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  • Wow, what a delicious recipe! Even my husband who dislikes most vegetables and is so picky about how his fish is prepared loved this. I used a package of frozen squash, carrots, broccoli and cauliflower and I had to increase the cooking time to about 40 minutes, but it was just delicious!! - 3/11/11

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  • Very good...thanx!!! Also cooked little longer as we like our fish very done. - 2/28/11

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  • As others have noted, it took about twice as long to bake as the recipe stated, but eating it was worth the wait! A nice lemony flavor--healthy, not many calories. - 2/10/11

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  • Sounds yummy! - 2/9/11

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  • very good. will make it often. - 2/3/11

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  • I am from Ireland, what kind of fish is Tilapia - 2/2/11

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  • My family really enjoyed this dish. I took off 1 star because it was a little mushy and I have an aversion to certain textures. The flavors were good and I was happy serving something something with good nutritional value. I will definitely make this again but next time I will try broiling it. - 2/1/11

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  • I use haddock for this, just because I prefer haddock, it is very good . - 2/1/11

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  • fish good tasting different - 2/1/11

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  • Great fish recipe! - 2/1/11

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  • This is a favorite at our house. - 2/1/11

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  • Very Good
    0 of 1 people found this review helpful
    I wonder if you can use another fish. But I will try this first. - 2/1/11

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  • very good------ Thank-yu! - 2/1/11

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  • Incredible!
    0 of 1 people found this review helpful
    Thanks for sharing! - 10/21/10

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  • Great Recipe!! - 9/15/10

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  • 0 of 2 people found this review helpful
    In my market, Tilapia filets come in different weights, depending on the company and whether they are frozen or not.
    Could you please tell us what weight Tilapia Filet you used? - 10/23/09

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  • 0 of 2 people found this review helpful
    Sounds good. Try it with sliced or diced tomatoes instead of the water if cooking in a pan. Then season to taste and maybe use some onion and/or garlic. 080719 - 7/19/08

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  • Incredible!
    0 of 1 people found this review helpful
    It's yum-yum good!! - 2/19/08

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