Mexican Sheet Pan Tilapia and Vegetables

Mexican Sheet Pan Tilapia and Vegetables

One pan, heart-healthy and ready in just 30 minutes, this Mexican-inspired meal is the perfect mid-week family feast. Packed with protein, fresh veggies and a healthy dose of spice, this dish is a guaranteed winner with even the pickiest of eaters. Best of all? Washing up is a breeze.

Mexican Sheet Pan Tilapia and Vegetables

Cuisine Mexican
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories 162 kcal


  • 3 Fresh Regal Springs Tilapia fillets
  • 1 small red onion cut into thin wedges
  • 1 poblano pepper seeded and cut into matchsticks
  • 1 red bell pepper seeded and cut into matchsticks
  • 1 orange bell pepper seeded and cut into matchsticks
  • 1 cup heirloom cherry tomatoes
  • ½ cup corn frozen or fresh
  • 1 tbsp olive oil
  • 1 tsp cumin
  • ½ tsp chili powder
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • ½ tsp sea salt
  • pepper to taste
  • ½ lime
  • ¼ cup cotija cheese
  • 1 tbsp cilantro chopped

Tilapia Seasoning

  • 1 tbsp olive oil
  • ¼ tsp cumin
  • ¼ tsp chili powder
  • ¼ tsp smoked paprika
  • ¼ tsp garlic powder
  • ¼ tsp sea salt

Serve with (optional)

  • Tortillas
  • Greek yogurt
  • Salsa
  • Hot sauce
  • Avocado sliced


  1. Preheat oven to 400°.
  2. Chop the red onion, poblano pepper, red bell pepper and orange bell pepper. Transfer to a large mixing bowl along with heirloom cherry tomatoes and corn. Toss with the olive oil, cumin, chili powder, smoked paprika, garlic powder, salt and pepper to taste. Mix until everything is well coated.
  3. Transfer vegetables to a parchment paper lined baking sheet. Bake for 10 minutes.
  4. Remove vegetables from the oven. Place Regal Springs Tilapia fillets evenly on top of your vegetables.
  5. Brush the Tilapia seasoning mix over the Tilapia fillets.
  6. Return the baking sheet to the oven and bake for a further 10 minutes.
  7. Remove baking sheet from the oven, sprinkle with cotija cheese and chopped cilantro. Squeeze lime juice over the whole sheet pan.
  8. If you desire, serve with tortillas, Greek yogurt, salsa, hot sauce and avocado slices.

Recipe Notes

We recommend buying fresh Tilapia from Honduras and Mexico for the most delicious results.

Calories are per serving and do not include the optional extras. Calories per serving with the optional extras totals 381 kcal.

Eager to try this recipe at home? Consult our store locator to find your nearest Tilapia retailer.