One-Pan Wonder: Delicious Sheet Pan Tilapia and Potatoes Recipe

Are you searching for a simple, healthy, and flavorful weeknight dinner? Look no further! This sheet pan tilapia and potatoes recipe is a lifesaver. It requires minimal prep time, uses just one pan for easy cleanup, and delivers a delicious and nutritious meal that the whole family will love. Tilapia, a mild-flavored white fish, pairs perfectly with roasted potatoes and your favorite seasonings. Let’s dive into this incredibly easy and satisfying recipe.

## Why You’ll Love This Sheet Pan Tilapia and Potatoes Recipe

* **Easy Cleanup:** Only one pan to wash! Enough said.
* **Quick Prep:** Minimal chopping and seasoning needed.
* **Healthy and Nutritious:** Tilapia is a lean protein, and potatoes provide essential carbohydrates and vitamins.
* **Customizable:** Easily adaptable to your favorite vegetables and seasonings.
* **Family-Friendly:** A crowd-pleasing meal that even picky eaters will enjoy.

## Ingredients You’ll Need

* 1.5 lbs Tilapia fillets (fresh or frozen, thawed)
* 1.5 lbs Potatoes (Yukon Gold or red potatoes work well), cut into 1-inch cubes
* 1 medium Onion, sliced
* 2 cloves Garlic, minced
* 2 tablespoons Olive oil
* 1 teaspoon Paprika
* 1 teaspoon Dried oregano
* 1/2 teaspoon Garlic powder
* 1/4 teaspoon Black pepper
* 1/4 teaspoon Salt (or to taste)
* 1 Lemon, cut into wedges (for serving)
* Optional: Other vegetables like bell peppers, broccoli florets, or green beans
* Optional: Fresh herbs like parsley or dill, chopped (for garnish)

## Equipment You’ll Need

* Large baking sheet (sheet pan)
* Mixing bowl
* Cutting board
* Knife
* Measuring spoons and cups

## Step-by-Step Instructions

### Step 1: Prepare the Potatoes

1. **Preheat the oven to 400°F (200°C).** This ensures the potatoes roast evenly and become tender and slightly crispy.
2. **Wash and cube the potatoes.** Cut the potatoes into 1-inch cubes. Uniform size ensures even cooking. Yukon Gold or red potatoes are recommended because they hold their shape well during roasting. Russet potatoes can also be used, but they tend to be a bit more starchy and may become drier.
3. **Slice the onion.** Slice the onion into thin strips. This adds flavor and sweetness to the dish.
4. **Mince the garlic.** Mince the garlic finely. Fresh garlic adds a pungent aroma and flavor that enhances the overall taste of the dish.

### Step 2: Season the Potatoes and Onions

1. **In a large mixing bowl, combine the cubed potatoes, sliced onion, minced garlic, olive oil, paprika, oregano, garlic powder, salt, and pepper.**
2. **Toss well to coat.** Make sure the potatoes and onions are evenly coated with the olive oil and seasonings. This ensures that they are flavorful and roast properly.

### Step 3: Arrange on the Sheet Pan

1. **Spread the seasoned potatoes and onions in a single layer on the baking sheet.** Avoid overcrowding the pan, as this can cause the potatoes to steam instead of roast. If necessary, use two baking sheets.
2. **Bake for 20 minutes.** This gives the potatoes a head start, as they take longer to cook than the tilapia.

### Step 4: Prepare the Tilapia

1. **While the potatoes are baking, prepare the tilapia.** If using frozen tilapia, make sure it is completely thawed. Pat the tilapia fillets dry with paper towels. This helps them to brown nicely in the oven.
2. **Season the tilapia fillets.** In a small bowl, combine paprika, garlic powder, salt, and pepper (or use your favorite fish seasoning). Sprinkle the seasoning evenly over both sides of the tilapia fillets.

### Step 5: Add Tilapia to the Sheet Pan

1. **Remove the baking sheet from the oven.** Carefully remove the baking sheet from the oven. Use oven mitts to protect your hands.
2. **Arrange the tilapia fillets on top of the potatoes and onions.** Make sure the tilapia fillets are spaced evenly apart so they cook evenly.
3. **Drizzle a little olive oil on top of the tilapia filets.** This will keep them moist and flavorful.
4. **Optional: Add other vegetables.** If using additional vegetables like bell peppers, broccoli florets, or green beans, add them to the sheet pan around the potatoes and tilapia.

### Step 6: Bake Again

1. **Return the baking sheet to the oven and bake for another 10-15 minutes, or until the tilapia is cooked through and flakes easily with a fork and the potatoes are tender.** The cooking time will depend on the thickness of the tilapia fillets. Check the internal temperature of the tilapia with a meat thermometer; it should reach 145°F (63°C).

### Step 7: Serve and Enjoy

1. **Remove the baking sheet from the oven and let it cool for a few minutes.** This allows the flavors to meld together.
2. **Serve immediately.** Serve the sheet pan tilapia and potatoes hot, with lemon wedges for squeezing over the fish.
3. **Garnish (optional).** Garnish with fresh herbs like chopped parsley or dill for added flavor and visual appeal.

## Tips for the Best Sheet Pan Tilapia and Potatoes

* **Don’t overcrowd the pan:** Overcrowding the pan will cause the potatoes and tilapia to steam instead of roast, resulting in a less crispy and flavorful dish. Use two baking sheets if necessary.
* **Cut potatoes into uniform sizes:** This ensures that they cook evenly.
* **Pat the tilapia dry:** This helps it to brown nicely in the oven.
* **Don’t overcook the tilapia:** Tilapia cooks quickly, so be careful not to overcook it. It should be opaque and flake easily with a fork.
* **Use parchment paper or aluminum foil:** Line the baking sheet with parchment paper or aluminum foil for even easier cleanup.
* **Add a touch of spice:** For a spicier dish, add a pinch of red pepper flakes to the seasoning mixture.
* **Experiment with different seasonings:** Try using different herbs and spices, such as thyme, rosemary, or chili powder, to customize the flavor to your liking.
* **Add a squeeze of lemon juice before baking:** A squeeze of lemon juice over the tilapia and potatoes before baking adds a bright, citrusy flavor.

## Variations and Substitutions

* **Different fish:** You can substitute tilapia with other white fish, such as cod, haddock, or flounder. Adjust the cooking time accordingly.
* **Different vegetables:** Feel free to add your favorite vegetables to the sheet pan, such as bell peppers, broccoli florets, green beans, asparagus, or zucchini. Adjust the cooking time as needed.
* **Sweet potatoes:** Substitute regular potatoes with sweet potatoes for a sweeter and more nutritious option. Keep in mind that sweet potatoes may cook faster than regular potatoes.
* **Different herbs and spices:** Experiment with different herbs and spices to create your own unique flavor combinations. Some good options include thyme, rosemary, oregano, basil, chili powder, and smoked paprika.
* **Add a sauce:** Drizzle a sauce over the tilapia and potatoes before serving, such as a lemon-butter sauce, a pesto sauce, or a creamy dill sauce.

## Serving Suggestions

This sheet pan tilapia and potatoes recipe is a complete meal in itself, but you can also serve it with a side salad or steamed vegetables for a more balanced meal. Here are some serving suggestions:

* **Side salad:** A simple green salad with a vinaigrette dressing pairs well with this dish.
* **Steamed vegetables:** Steamed broccoli, asparagus, or green beans are all great choices.
* **Quinoa or rice:** Serve the tilapia and potatoes over a bed of quinoa or rice for a heartier meal.
* **Crusty bread:** Serve with crusty bread for soaking up the delicious juices.

## Make-Ahead Instructions

While this recipe is best served fresh, you can prepare some of the components ahead of time to save time on busy weeknights.

* **Chop the vegetables:** Chop the potatoes, onions, and any other vegetables you are using up to 24 hours in advance and store them in an airtight container in the refrigerator.
* **Prepare the seasoning mixture:** Combine the herbs and spices in a small bowl up to a week in advance and store it in an airtight container.

## Storage and Reheating Instructions

* **Storage:** Store leftover tilapia and potatoes in an airtight container in the refrigerator for up to 3 days.
* **Reheating:** Reheat in the oven at 350°F (175°C) for 10-15 minutes, or until heated through. You can also reheat in the microwave, but the tilapia may become slightly rubbery.

## Nutritional Information (approximate, per serving)

* Calories: 350-400
* Protein: 30-35g
* Fat: 15-20g
* Carbohydrates: 30-35g

(Note: Nutritional information can vary depending on specific ingredients and portion sizes.)

## Recipe Card

**Sheet Pan Tilapia and Potatoes Recipe**

**Prep Time:** 15 minutes
**Cook Time:** 30-35 minutes
**Servings:** 4

**Ingredients:**

* 1.5 lbs Tilapia fillets (fresh or frozen, thawed)
* 1.5 lbs Potatoes (Yukon Gold or red potatoes), cut into 1-inch cubes
* 1 medium Onion, sliced
* 2 cloves Garlic, minced
* 2 tablespoons Olive oil
* 1 teaspoon Paprika
* 1 teaspoon Dried oregano
* 1/2 teaspoon Garlic powder
* 1/4 teaspoon Black pepper
* 1/4 teaspoon Salt (or to taste)
* 1 Lemon, cut into wedges (for serving)
* Optional: Other vegetables like bell peppers, broccoli florets, or green beans
* Optional: Fresh herbs like parsley or dill, chopped (for garnish)

**Instructions:**

1. Preheat oven to 400°F (200°C).
2. In a large mixing bowl, combine cubed potatoes, sliced onion, minced garlic, olive oil, paprika, oregano, garlic powder, salt, and pepper. Toss well to coat.
3. Spread seasoned potatoes and onions in a single layer on a baking sheet.
4. Bake for 20 minutes.
5. While potatoes are baking, pat tilapia fillets dry and season with paprika, garlic powder, salt, and pepper.
6. Remove baking sheet from oven and arrange tilapia fillets on top of the potatoes and onions. If using, add other vegetables.
7. Return to oven and bake for another 10-15 minutes, or until tilapia is cooked through and flakes easily with a fork and the potatoes are tender.
8. Serve immediately with lemon wedges and garnish with fresh herbs, if desired.

Enjoy this easy and delicious sheet pan tilapia and potatoes recipe! It’s a perfect weeknight meal that’s both healthy and satisfying. The minimal cleanup is a major bonus!