tilapia with roasted carrots recipe

tilapia with roasted carrots

prep time: 10 minutes
cook time: 20 minutes
ready in: 30 minutes

makes: 4 servings, 8 oz. each


  • 1 lb. tilapia fillets
  • 2 Tablespoons olive oil, divided
  • 16 oz. baby carrots
  • 2 teaspoons Old Bay seasoning or blackening seasoning

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.


  1. Preheat oven to 400°F. Place carrots in a microwave-safe container. Add water and cover, cooking for 8 minutes or until carrots begin to soften.
  2. Drain the carrots and layer them in a baking dish and drizzle with 1 tablespoon oil and 1 teaspoon seasoning.
  3. Rinse and dry the tilapia fillets. Place fish on top of the carrots and drizzle with remaining oil and seasoning.
  4. Put the dish into the oven and bake for 20 minutes, or until tilapia reaches an internal temperature of 145°F and the carrots are tender.
  5. Serve with a side of white or brown rice.

Per Serving: 220 calories, 9g fat, 2g saturated fat, 60mg cholesterol, 460mg sodium, 11g carbohydrate, 3g fiber, 25g protein