This Sheet-Pan Lemon Dijon Tilapia is one of those dinners that feels elegant — but takes less than 30 minutes, one pan, and almost no cleanup.

It’s light, flaky, and full of zesty flavor thanks to a simple Dijon mustard and lemon sauce that caramelizes just slightly in the oven. Paired with tender roasted veggies on the same pan, this recipe is a total win for busy nights, lighter meals, or anytime you want dinner to feel special without any stress.

Healthy, fast, and totally foolproof — that’s what Healthy Fast Food at Home is all about.

Ingredients:

• 4 tilapia fillets (fresh or thawed from frozen)

• 2 tbsp Dijon mustard

• 1 tbsp olive oil

• Juice of 1 lemon

• 1 tsp lemon zest

• 2 cloves garlic, minced

• Salt & black pepper to taste

• 1½ cups green beans or asparagus

• 1 cup cherry tomatoes (optional)

• Fresh parsley or dill for garnish

• Lemon wedges for serving

Instructions:

1. Preheat oven
   Preheat oven to 400°F. Line a large sheet pan with parchment paper or foil.

2. Make the lemon Dijon sauce
   In a small bowl, whisk together Dijon mustard, olive oil, lemon juice, lemon zest, garlic, salt, and pepper.

3. Prepare the pan
   Place tilapia fillets on one side of the sheet pan. Spread the lemon Dijon sauce evenly over each fillet. On the other side, add green beans and cherry tomatoes. Drizzle veggies with a little olive oil, salt, and pepper.

4. Bake
   Roast for 15–18 minutes, until the fish flakes easily with a fork and the veggies are tender. If you’d like a little browning, broil the last 2 minutes.

5. Finish & serve
   Garnish with chopped parsley or dill and serve with lemon wedges on the side.

Sarah’s Tips:

• Not a fan of tilapia? Try this with cod, haddock, or salmon.

• Make it a full meal: Add small diced potatoes or serve over cauliflower rice or quinoa.

• Add crunch: Sprinkle with almond slivers or chopped pistachios before serving.

• Use frozen fish: Just thaw completely and pat dry before cooking.

Flavorful Conclusion:

This Sheet-Pan Lemon Dijon Tilapia is fresh, fast, and packed with flavor — the kind of dinner that feels restaurant-worthy, but comes together with just one pan and a handful of pantry staples.

Nutrition (per serving, serves 4):

• Calories: 260

• Protein: 28g

• Carbs: 6g

• Fat: 14g

• Fiber: 2g

• Sugar: 2g