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Baked Tilapia with Sweet Potato and Steamed Asparagus

537 kcal · 47 g protein · 10 minutes · 1 servings

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Baked Tilapia with Sweet Potato and Steamed Asparagus

Enjoy a healthy and flavorful meal featuring tender baked tilapia fillet paired with naturally sweet roasted sweet potato and crisp steamed asparagus. This balanced dish is perfect for a nutritious lunch or dinner, combining lean protein, wholesome carbs, and heart-healthy fats.

537 kcal 47 g protein 10 minutes

Ingredients

  • tilapia fillet 6 oz
  • sweet potato 1 medium (150g)
  • asparagus 1 cup (240g)
  • olive oil 1 tbsp

Method

  1. Preheat oven and prepare sweet potato. Preheat your oven to 400°F (200°C). Peel the sweet potato and cut it into 1/2-inch thick slices or cubes for even cooking. Place the sweet potato pieces on a baking sheet lined with parchment paper or lightly greased.
    Tip: Cutting sweet potato into uniform pieces ensures they roast evenly.
  2. Roast the sweet potato. Drizzle half a tablespoon of olive oil over the sweet potato pieces and toss to coat evenly. Spread them out in a single layer. Place the baking sheet in the oven and roast for 20-25 minutes, flipping halfway through until tender and slightly caramelized.
    Tip: Check tenderness by piercing with a fork; it should slide in easily.
  3. Prepare and season the tilapia. While the sweet potato roasts, pat the tilapia fillet dry with paper towels. Brush both sides with the remaining half tablespoon of olive oil and season lightly with salt and pepper or your preferred mild seasoning.
    Tip: Drying the fish helps the oil and seasoning stick better.
  4. Bake the tilapia. About 10 minutes before the sweet potato finishes, place the tilapia fillet on a separate lightly greased baking dish or foil-lined tray. Bake in the oven at 400°F (200°C) for 10-12 minutes until the fish is opaque and flakes easily with a fork.
    Tip: Avoid overcooking to keep the fish moist and tender.
  5. Steam the asparagus. While the fish and sweet potato cook, bring about 1 inch of water to a boil in a pot with a steamer basket. Place the trimmed asparagus in the basket, cover, and steam for 4-6 minutes until bright green and tender-crisp.
    Tip: Do not over-steam to retain the asparagus’s crunch and nutrients.
  6. Plate and serve. Arrange the roasted sweet potato, steamed asparagus, and baked tilapia on a plate. Optionally, drizzle a little fresh lemon juice over the fish and asparagus for brightness. Serve immediately while warm.
    Tip: Adding lemon juice enhances flavor without extra calories.

Pro tips

  • Use a meat thermometer to check that tilapia reaches an internal temperature of 145°F (63°C) for safe consumption.
  • To save time, start steaming asparagus as soon as you put the sweet potato in the oven.