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Posted on Feb 8, 2018 | 0 comments

Sheet Pan Garlic Butter Tilapia and Vegetables

Are sheet pan meals still a thing? Please, please say yes.



Not only does today’s meal qualify as a one pan meal, it is also a 30-minute meal! #score


We try to switch things up and eat fish for dinner every once in a while. But I don’t like fish that tastes fishy or that’s bland and dry. This Sheet Pan Garlic Butter Tilapia is not overly fishy, is full of flavor, and is definitely not dry.


You start with placing your thawed tilapia filets and frozen vegetables on a sheet pan, then you drizzle them with melted butter with minced garlic and grated parmesan.



We’ve been enjoying this recipe for a while and I’m glad I’m finally sharing it with all of you! I’ll definitely be trying more sheet pan meals in the future!


Sheet Pan Garlic Butter Tilapia and Vegetables
Prep Time
10 mins
Cook Time
15 mins
Total Time
20 mins
Yield: 2 servings
Author: Sam
  • 2 tilapia filets thawed
  • 1 1/2 cups green beans frozen
  • 2 tablespoons unsalted butter melted
  • 1 clove garlic minced
  • 1 tablespoon grated parmesan cheese
  • Salt & Pepper
  1. Preheat oven to 400.
  2. In a small bowl combine melted butter, garlic, and parmesan cheese and set aside.
  3. On a large rimmed sheet pan spread out the green beans on one end and line up your tilapia filets on the other end of the pan. Drizzle or spoon the melted butter mixture over the green beans and spread over the tilapia with the back of a spoon or a cooking brush. Season green beans and tilapia with a sprinkle of salt and pepper.

  4. Place pan into the oven and bake for 15 minutes. Remove from oven and  make sure the fish has reached the appropriate internal temperature, mine was 130 for the tilapia.


1. I like to cut my tilapia filets in half long ways, I find it helps them to cook more evenly.

2. This recipe could easily be doubled, but making much more than that and you might need to use 2 cookie sheets to ensure the fish isn't crowded and is able to cook thoroughly.

3. I like to use green beans in this recipe because I find 15 minutes is the perfect amount of time for them. But you could easily swap out the vegetables in the recipe, Ooh, asparagus would probably be delicious. Depending on how tender you like your broccoli, that might work as well. But I would stay away from potatoes as they would need a longer cook time and your fish would be overdone.

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