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One-Pan Baked Tilapia and Asparagus


  • Author: Chloe

Ingredients

Here is everything you will need to create this effortlessly elegant and flavorful dish. Each component is chosen for its simplicity and its ability to shine in this quick-cooking preparation.

  • Tilapia Fillets: 4 (6-ounce) fillets, fresh or thawed from frozen. Tilapia is a wonderful choice for its mild, slightly sweet flavor and delicate, flaky texture that cooks quickly and evenly.
  • Fresh Asparagus: 1 large bunch (about 1.5 pounds). Look for firm stalks with tightly closed tips. Their earthy, slightly bitter notes provide the perfect counterpoint to the fish.
  • Extra Virgin Olive Oil: ¼ cup. A good quality olive oil is essential, as it forms the base of our simple marinade, ensuring everything becomes golden and doesn’t stick.
  • Garlic: 4 cloves, minced. Freshly minced garlic provides a pungent, aromatic depth that infuses both the fish and vegetables with incredible flavor.
  • Lemons: 2 medium-sized. We’ll use both the zest and the juice of one lemon for the marinade and the other for slicing and garnishing, adding a bright, acidic kick that elevates the entire dish.
  • Fresh Parsley: ¼ cup, chopped. This adds a fresh, herbaceous finish and a pop of vibrant color when sprinkled on at the end.
  • Salt: 1 teaspoon, or to taste. A crucial element for bringing out the natural flavors of all the ingredients.
  • Black Pepper: ½ teaspoon, freshly ground. Freshly ground pepper offers a mild heat and more complex flavor than pre-ground varieties.
  • Smoked Paprika: ½ teaspoon (optional). This adds a subtle smoky warmth and a beautiful reddish hue to the tilapia fillets.

Instructions

Follow these step-by-step instructions for a foolproof meal that comes together in under 30 minutes. The beauty of this recipe lies in its simplicity and the synergy of cooking everything together on a single pan.

  1. Preheat and Prepare: Begin by preheating your oven to 400°F (200°C). This high heat is crucial for roasting the asparagus to a perfect tender-crisp texture while quickly cooking the delicate fish. Line a large, rimmed baking sheet with parchment paper for the easiest possible cleanup. If you don’t have parchment paper, lightly grease the pan with olive oil.
  2. Prepare the Asparagus: Wash the asparagus spears thoroughly under cold water. Pat them dry with a paper towel; removing excess moisture is key to roasting rather than steaming them. Identify the natural breaking point of the asparagus by holding a spear at both ends and bending it until it snaps. The woody, tough end will break off. Trim the rest of the bunch to the same length.
  3. Create the Lemon-Garlic Marinade: In a small bowl, whisk together the ¼ cup of extra virgin olive oil, the minced garlic, the zest and juice of one lemon, ½ teaspoon of salt, and ¼ teaspoon of black pepper. This simple mixture is the heart of the recipe, providing all the core flavors.
  4. Season the Asparagus: Place the trimmed asparagus spears directly onto the prepared baking sheet. Drizzle about half of the lemon-garlic oil mixture over them. Using your hands or tongs, toss the asparagus gently to ensure each spear is evenly coated. Spread them out into a single, even layer on one half of the baking sheet. Giving them space is vital for proper roasting.
  5. Prepare the Tilapia: Pat the tilapia fillets completely dry with paper towels. This step is non-negotiable for achieving a beautiful, slightly golden surface on the fish. A dry surface allows the fish to roast rather than steam.
  6. Season the Tilapia: Place the dry tilapia fillets on the other half of the baking sheet, next to the asparagus. Brush the remaining lemon-garlic oil mixture over the tops and sides of each fillet. Sprinkle the tilapia evenly with the smoked paprika (if using), the remaining ½ teaspoon of salt, and the remaining ¼ teaspoon of black pepper.
  7. Arrange and Garnish for Baking: Thinly slice the second lemon. Place one or two lemon slices on top of each tilapia fillet. This not only looks beautiful but also infuses the fish with more citrus flavor as it bakes.
  8. Bake to Perfection: Place the baking sheet in the center of the preheated oven. Bake for 12-15 minutes. The exact time will depend on the thickness of your tilapia fillets and asparagus spears. The dish is done when the asparagus is tender-crisp (easily pierced with a fork) and the tilapia is opaque and flakes easily when gently prodded with a fork.
  9. Final Touches and Rest: Carefully remove the baking sheet from the oven. Garnish the entire pan generously with the freshly chopped parsley. Let the dish rest for a minute or two before serving. This allows the juices in the fish to redistribute, resulting in a more tender and flavorful bite.

Nutrition

  • Serving Size: one normal portion
  • Calories: 350