Welcome to Direct Your Dining! This cooking series will introduce you to energy efficient recipes full of tips to keep your meals delicious without using every appliance in the kitchen. Preparing recipes with energy efficiency in mind at least once a week will make cooking a little easier, and may even help reduce your monthly electricity bill. Check in every week for a new recipe full of flavor and creativity that will surely impress your friends and family.
Are you guys ready for another recipe to help you keep working towards those healthy New Year’s resolutions this January? If so, then check out today’s quick and easy oven roasted fish and vegetables. Featuring an amazing garlic and rosemary glaze, this dish will fuel you towards your weight management goals all while saving energy and time in the kitchen.
With a cook time of under 20 minutes, you’ll lower your energy use by cooking the fish and the vegetables together. Instead of dirtying a bunch of pans or skillets, opt for a foil sheet to create a tented packet that will retain some moisture around the fish and vegetables to speed up the cooking time.
I also like to use my cast-iron skillet to hold the fish instead of just a sheet pan because cast iron really holds in and maintains the heat. But if you don’t have a cast iron skillet, an oven safe pan or vessel will work perfectly!
The garlic and rosemary glaze for this recipe is one of my main staple glazes for cooking healthy, flavorful recipes. The apricot preserves add a little sweetness, the Dijon mustard gives it a great kick, the fresh lemon juice adds much needed acid, and the fresh rosemary is the perfect herb for this recipe.
Not a fan of tilapia? You can also use Mahi Mahi fish or fresh salmon, as both are excellent sources of protein. Not a fan of fish in general? Opt for boneless and skinless chicken breasts. You can also substitute just about any vegetables in place of the eggplant and zucchini listed in this recipe
This recipe makes two servings, so if you’re into “meal prepping,” just make double the amounts listed in the ingredients section and cook them on a long baking sheet instead of in a cast iron skillet..
Since the most important part of cooking healthy is ensuring you don’t sacrifice flavor for the sake of calories, this meal will not disappoint!
Garlic and Rosemary Glazed Tilapia and Vegetables
- 1 tbsp. Apricot Preserves
- 1 tbsp. Dijon mustard
- 2 tbsp. Fresh squeezed lemon juice
- ½ tbsp. Fresh pressed garlic or garlic paste
- ½ tsp. Fresh rosemary, super finely minced
Roasted Fish and Veggies Ingredients:
- 2 5-6 oz. Tilapia filets (can substitute Mahi Mahi or Salmon as well)
- Sea salt and fresh cracked black peppercorns
- 1 c. Eggplant, skin removed
- ½ c. Red onion slivers
- 2 Roma tomatoes
- 1 c. Zucchini
- 1 tbsp. Olive oil
- ½ tbsp. Mrs. Dash or any all-purpose seasoning
- 1 tbsp. Fresh squeezed lemon juice
- 2 Lemon slices
- 2 Rosemary sticks
1) Season each tilapia filet by lighting sprinkling just a pinch of sea salt and a little cracked black peppercorn on both sides.
2) Prepare glaze by whisking together all the ingredients listed and let it steep in a bowl while you prep the vegetables. The glaze can be made in advance and kept in refrigerator.
3) Cut eggplant pieces into cubes and zucchini into chunks. Slice red onion into slivers as shown in photos as well. Quarter the Roma tomatoes as shown in photos as well.
4) Toss the eggplant, zucchini, red onion slivers, and tomatoes with 1 tablespoon fresh squeezed lemon juice, 1 tablespoon olive oil, and ½ tablespoon of Mrs. Dash or any all-purpose seasoning on hand.
5) Heat oven to 400° F (205° C) and begin building open-topped foil packets.
6) Spray 1-2 seconds of non-stick cooking spray down on two long sheets of foil. Place 1 seasoned tilapia filet on each sheet. Spoon half the glaze on each filet. Place half the veggies around each of the tilapia filets. Top filets with a slice of fresh lemon and a half stripped stick of rosemary for aromatics.
7) Bring up sides of foil as shown in photos and roast in oven for around 15 minutes until fish is cooked through and veggies are ready.
Serve this moist, flaky, and super flavorful meal alone with a side salad for an extremely low-carb dinner. Serve the fish and veggies over a half cup of jasmine or brown rice for a healthy, gluten-free carbohydrate option perfect for fueling your body, specifically if you worked out that day! For the lowest kilowatt usage rice, opt for ready rice that cooks in the microwave. You can also make your rice in a rice cooker, as it is another super low energy use appliance!
Enjoy this fit and healthy dinner full of flavor and creativity!
Check out more Direct Your Dining recipes throughout January for other energy saving tips and recipes to help you keep your healthy living New Year’s resolutions!
Recipe and Images by Stacie Morgan