Nila Panggang & Sayuran Panggang
This Baked Tilapia and Roasted Veggies is a low calorie and high protein dish that comes together in less than 25 minutes!
Ingredients
4 servings
Instructions
- Preheat the oven to 400 degrees Fahrenheit.
- Add 3 cups bite-sized broccoli florets, 1 ½ cups thinly sliced carrots, and 1 sliced yellow squash to a large baking sheet and drizzle with half of the 4 tablespoons olive oil. Season to taste with salt and ground black pepper, then move the vegetables to the sides of the pan.
- Make a marinade by combining 2 tablespoons lemon juice, 1 tablespoon minced garlic, 1 tablespoon chopped fresh parsley, ¼ teaspoon red pepper flakes, and ¼ teaspoon onion powder in a small bowl.
- Add 4 (6-ounce) tilapia filets to the baking sheet between the vegetables and brush generously with the marinade. Sprinkle with salt and pepper.
- Bake for 12-15 minutes until the tilapia reaches 145 degrees Fahrenheit and flakes easily. Serve immediately with rice, pasta, or quinoa.
Nutrition per serving
344kcal
💰 Cost Estimate
Total Ingredients
$415.00
$415.00
Per Serving
$104.00/serving
$104.00/serving
🏠 Savings
~$830.00 vs buying!
~$830.00 vs buying!
📋 Price Breakdown (75% ingredients detected)
| Ingredient | Amount | Subtotal |
|---|---|---|
| 4 | - | |
| bite-sized broccoli florets | 3 cups | $149.00 |
| thinly sliced carrots | 1.5 cups | $56.00 |
| d yellow squash | 1 slice | $50.00 |
| olive oil | 4 tbsp | $84.00 |
| lemon juice | 2 tbsp | $20.00 |
| minced garlic | 1 tbsp | $23.00 |
| chopped fresh parsley | 1 tbsp | $30.00 |
| red pepper flakes | 0.25 tsp | $1.00 |
| onion powder | 0.25 tsp | $2.00 |
| salt | - | - |
| ground black pepper | - | - |
*Estimated market prices, may vary by region
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