Oven-Roasted Tilapia and Vegetables with Spinach Salad

Roasted Tilapia and vegetables

It doesn’t take much to prepare this roasted Tilapia dish—simply mix and match your favorite root vegetables, and throw it all in the oven for a quick-and-easy dinner.

Oven-Roasted Tilapia and Vegetables

Prep Time 20 minutes
Cook Time 30 minutes
Servings 4
Calories 505 kcal


  • 4 Regal Springs Tilapia fillets
  • 12 fingerling potatoes
  • 2 turnips
  • 8 small carrots
  • 1 sweet onion
  • 3 parsnips
  • 2 cups baby spinach
  • 1 lemon
  • 1 lime
  • 1 orange
  • 4 tbsp extra virgin olive oil
  • 1 tsp honey
  • sea salt and fresh pepper to taste



  1. Peel the turnips, carrots, onion and parsnips.

  2. Cut the potatoes in half, and then cut all other vegetables to be roughly the same size as the halved fingerlings.

  3. Place all vegetables on an oiled sheet pan and season with salt, pepper and olive oil.

  4. Roast in a 375° oven for 25 minutes, or until vegetables are fork-tender.

Citrus Vinaigrette

  1. Juice the lemon and lime. Peel and segment the orange (set segments aside), then add the juice from the pulp to the lemon and lime juice.

  2. Add honey, salt, pepper and 1 tbsp citrus juice in a metal mixing bowl. Whisk together and then slowly add 4 tbsp of olive oil. Make sure you fully emulsify the dressing.


  1. Brush the Tilapia fillets with olive oil, and season with salt and pepper.

  2. Place fillets on an oiled sheet pan and roast in a 375° oven for 20 minutes.

To Serve

  1. Place roasted vegetables in the center of each plate, then place the roasted Tilapia on top.

  2. Toss the baby spinach and orange segments in the citrus vinaigrette, then place a small amount of salad on each plate.

Recipe Notes

Calories are per serving.

Vegetables will take longer to cook than the fish. Try to time your cooking so that the fish is the last thing to come out of the oven.

Hungry for more? Try our Pan-Seared Lemon-Thyme Tilapia Loins or consult our store locator to find your nearest Tilapia retailer.