Blackened Tilapia Sheet Pan Dinner

Tilapia may be a simple fish, but it makes for a quick dinner!

Don’t have time to cook? You only think that because you haven’t tried a sheet pan recipe yet!

Blackened Tilapia Sheet Pan Dinner Recipe

Fish is always a great choice for a light and healthy meal. For this particular sheet pan meal I chose tilapia filets. Veggies are of course a must so I selected two- corn and zucchini. No extra carbs added, so this dinner does not have the accompaniment of rice or anything else. The whole idea is to cook everything on one pan for simplicity and ease. It also keeps the meal low calorie in this case.

Start by cutting the zucchini in to rounds. Arrange the vegetables on a greased baking sheet and drizzle with some melted butter and lemon. Lay the prepared tilapia filets on top and sprinkle everything with the seasonings. For my herbs I chose oregano and thyme, then paprika as the spice.

tilapia and veggie sheet pan dinner pre bake

Bake at 400F for 15 minutes. Make sure the fish flakes with a fork so you know it is completely cooked through. Remove and serve warm! Now how easy was that? Oh, and the best part is the clean up is practically nothing!
blackened tilapia sheet pan dinner bake

blackened tilapia with corn and zucchini

Blackened Tilapia Sheet Pan Dinner

Blackened tilapia with corn and zucchini baked on one pan.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Dish
Cuisine Seafood
Servings 2 people


  • 2 tilapia filets
  • 1 can corn
  • 1 zucchini
  • 2 tbsp butter
  • 1 lemon
  • 1 tsp oregano
  • 1 tsp thyme
  • 3 tsp paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp pepper
  • 1/4 tsp sea salt


  • Cut the zucchini in to rounds. Arrange the vegetables on a greased baking sheet and drizzle with some melted butter and lemon. Lay the prepared tilapia filets on top and sprinkle everything with the seasonings.
  • Bake at 400F for 15 minutes. Remove and serve!

Next time you try to use the excuse that you don’t have enough time to throw a healthy dinner together just think twice before you order in a bad option. You can have this made before the delivery would even get there!

This dish, if made in bulk, can also make for a great meal prep!
blackened tilapia meal prep portion

This tilapia sheet pan dinner is a healthy meal made easy! Just throw the filets and some veggies on a pan and bake it up- it’s truly as simple as that!

Tilapia Sheet Pan Dinner recipe from Body Compass Discovery's blog

This recipe is gluten free! It is also low carb since you don’t have any added starches, like rice. You CAN get full with a clean eating lifestyle.

>>This is a 21 Day Fix APPROVED recipe if you use oil instead of butter!

When making this as part of a meal prep it counts for 2 servings. Each of those servings consists of 1 1/2 red container, 1 green container, 1 yellow container and 3 tsp.

I started eating healthy on my own a few years ago, around the time I started the blog. Shortly after I discovered the program 21 Day Fix and it COMPLETELY opened my eyes to clean eating. I learned how to control carbs, cut processed foods, not be so obsessed with sugar and so much more…. including how to become a meal prep pro! I now coach people through this program. Want to talk with me about getting started? Reach out to me here and let’s get you signed up!

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