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!
Foto: The Recipe CriticBahan-bahan
- 4 (6-ounce) tilapia filets
- 3 cups bite-sized broccoli florets
- 1 ½ cups thinly sliced carrots
- 1 slice d yellow squash
- 4 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon minced garlic
- 1 tablespoon chopped fresh parsley (or 1 ½ teaspoons dried parsley)
- ¼ teaspoon red pepper flakes
- ¼ teaspoon onion powder
- salt
- ground black pepper
Langkah-langkah
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.
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