⏱ 20 min total

Sheet-Pan Tilapia and Veggies

Name: Sheet-Pan Tilapia and Veggies
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 6 oz Tilapia; ½ cloves, minced Garlic; ¾ tbsp Olive oil; ½ tbsp Lemon juice; ¼ tsp Parsley; ¼ tsp, leaves Oregano; ¼ dash Salt; ¼ dash Black pepper; ¼ large Zucchini; ¼ cup strips or slices Carrots; ½ cup chopped Broccoli; ⅛ lb Asparagus

Per 1 serving · 403 g · 12 ingredients

Calories

311

16%
of a 2,000 cal day

Protein
38g
47% of calories
Carbs
12g
15% of calories
Fat
14g
38% of calories

Portion

✓ Protein-dense

At a glance

One serving of Sheet-Pan Tilapia and Veggies (403 g) has 311 calories, with 38 g of protein, 12 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (47% of calories). It is high in protein (76% DV), Vitamin A (33% DV) and Vitamin C (71% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g

77cal

low energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

4.2g

5.5 g sugar

High in

20%+ of the daily value

Protein76%
Vitamin A33%
Vitamin C71%
Vitamin D35%
Vitamin E23%
Vitamin K74%

Good source of

10–19% of the daily value

Dietary fiber15%
Choline18%
Zinc13%

Watch

20%+ of the daily value

Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
Preheat the oven to 400°F.
2
In a small pan over low heat, combine olive oil, minced garlic, lemon juice, parsley, oregano, salt, and pepper. Stir until well mixed.
3
Arrange the tilapia fillets and vegetables in a single layer on a sheet pan. Pour the garlic and spice mixture evenly over the fish and vegetables.
4
Bake for 12-15 minutes, or until the fish reaches 145°F and the vegetables are tender.

Vitamins & minerals

Amounts for 1 serving (403 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	299 μg	33%
Vitamin C	64 mg	71%
Vitamin D	5 μg	35%
Vitamin E	3 mg	23%
Vitamin K	89 μg	74%
Thiamine	0.2 mg	20%
Riboflavin (B2)	0.3 mg	25%
Niacin	8 mg	51%
Vitamin B6	1 mg	43%
Folate (B9)	126 μg	32%
Vitamin B12	3 μg	113%
Pantothenic acid	1 mg	30%
Choline	101 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	84 mg	8%
Iron	3 mg	38%
Potassium	1,101 mg	23%
Magnesium	84 mg	20%
Phosphorus	394 mg	56%
Zinc	1 mg	13%
Copper	0.3 mg	36%
Manganese	0.5 mg	21%
Selenium	74 μg	134%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	1,077 μg	—
Arginine	2 g	—
Aspartic acid	5 g	—
Beta carotene	3,047 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.1 g	—
Leucine	3 g	—
Lycopene	0.3 μg	—
Lysine	3 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.3 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	5 μg	—

Burning 311 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

59min
Walking (3.5 mph)
37min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Sheet-Pan Tilapia and Veggies?

One serving of Sheet-Pan Tilapia and Veggies (1 serving) has 311 calories, which works out to 77 calories per 100 g. That is about 16% of a 2,000-calorie day.

Are Sheet-Pan Tilapia and Veggies high in protein?

Yes. It has 38 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).

Are Sheet-Pan Tilapia and Veggies keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sheet-Pan Tilapia and Veggies?

172 mg per serving.

How much sugar is in Sheet-Pan Tilapia and Veggies?

5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (403 g)

Calories311

% Daily Value*

Total fat 14g	17%
Saturated fat 2.5g	13%
Trans fat 0g
Cholesterol 85mg	28%
Sodium 172mg	7%
Total carbohydrate 12g	4%
Dietary fiber 4.2g	15%
Total sugars 5.5g
Protein 38g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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