Lemon Garlic Tilapia Sheet Pan Dinner

Lemon Garlic Tilapia with Roasted New Potatoes and Vegetables

I've been seeing a lot of posts on social media about sheet pan dinners. The premise is easy and pretty darn smart, if you ask me. You choose a few vegetables, a protein, a fat, a few spices and/or herbs and flavorings and roast it all on one sheet pan. After reading several recipes here's what I came up with, Lemon Garlic Tilapia with New Potatoes and Zucchini. I know, there are green beans on that plate as well. They were actually leftover from a previous dinner, but there is no reason you couldn't roast them along with the rest of the dinner, If you like them well done, you could put them into the oven with the potatoes, for crisp tender, add them when you add the fish and the zucchini. Just be sure to place them in a single layer and add a little oil and salt and pepper to them You could also drizzle a a tablespoon of the Lemon Garlic sauce you made for the fish on them during the 2nd part of cooking if you wanted to.

This dinner is very Weight Watchers friendly too, Meaning low cal and low fat. The fish weighs in at 2 Smart Points for 4 ounces and the small new potatoes are 2 points each. I used a very little bit of butter, 1 T. butter for the entire dish and a little olive oil for the potatoes and zucchini.  My dinner weighed in at 10 points for a big plate of food! Fish plus 3 halved potatoes and plenty of zucchini and green beans. For the record, let me say that the plate shown belongs to my husband, who eats a little heartier than I do!

Try this. It's quick and easy and clean up is a breeze -- only 1 pan to wash along with measuring spoons and a measuring cup, all of which went into the dishwasher. Feeling lazy? Use some non-stick aluminum foil to cover the sheet pan. No clean up!

This could easily be doubled for a larger family, just use a bigger pan.

Lemon Tilapia Sheet Pan Dinner
serves 2

2 Tilapia  filet about 4 oz. each
1 T. butter
1 tsp. grated lemon zest
1 T. lemon juice
pinch of kosher salt
generous pinch of dried dill
1 large garlic clove, minced (about 1 tsp), divided use

8 new potatoes, scrubbed and dried, sliced in half
2 T. olive oil, divided use
1 small zucchini, washed and sliced into 1/2 inch rounds

Kosher Salt and Fresh Ground Pepper

Make your sauce for the fish. Melt the butter in a microwave-able measuring cup. Stir in 3/4 of the chopped garlic and cook for 20 seconds to heat it through. Add lemon zest, lemon juice and dill or an herb of  your choice. Set aside.

Preheat oven to 400 degrees. On a medium to large cookie sheet (use one with a good rim) toss the onions in 1 T. of the olive oil. 
Spread them out to cook evenly, cut side down. Like this:

New potatoes, cut side down.

Bake the potatoes for 15 minutes. While potatoes are cooking, toss the zucchini with the other T. of olive oil. After 15 minutes, remove the pan from the oven and turn the potatoes over and push them to one end of the pan. Sprinkle them with the remaining garlic and a little Kosher salt. Add the zucchini to the pan in the middle and the fish at the other end. Drizzle the garlic-lemon butter mixture evenly over the fish. Sprinkle fish and zucchini with a little salt and pepper. If desired, sprinkle a little dill or rosemary over the potatoes. I used dill this time, but since I grow rosemary, I'll probably use that next time. Here's the way mine looked when it was ready for the 2nd trip into the oven:

Dinner prepped and ready for 2nd part of the roasting process. 

Cook for the 2nd time 15 more minutes or until the fish flakes easily with a fork. Mine was perfect after that amount of time.  I sprinkled ours with some onion garlic chives from my garden for a little fresh green goodness. Parsley would work also, or leave that out all together. 

Enjoy! 

Lettuce Wraps

My husband and I love to sit at the bar at PF Changs and order Chicken Lettuce Wraps with our cocktail. However, not too long ago I saw the calorie count for them, and realized that they won't fit in with my current eating plan. I tried a few different lower calorie ones, but none really measured up to my expectations. Then I found this recipe, which I changed up a little to satisfy my craving for those high cal babies. Now, these wraps are made from flank or flat iron steak, which, obviously, is not chicken. Nor does it "taste like chicken" as the saying goes. What they do taste like is delicious and they ARE fun to eat, like the inspiration dish. (IF you have not tried flat iron or flank steak, you must give it a try. It is lean and very economical.) I even invented a side dish to eat with them. You can add the slaw to the wrap, or eat it separately. You may also sprinkle this with dry roasted, chopped peanuts if desired, but we prefer it without.
Korean Style Beef Lettuce Wraps
3/4 lb. flank steak, trimmed
1/2 c. green onions, cut into 1/2" pieces
1 T. sugar
2 T. soy sauce
1 T. minced garlic
1 T. sesame oil
1-2 T. canola oil (divided)
1 T. toasted sesame seeds, optional
3 c. hot cooked rice leaf lettuce for wrapping, washed and dried, separated into individual leaves Asian Cole Slaw (recipe follows)
Cut steak across the grain into 1/4" slices and then cut them in half ( it helps to put the steak into the freezer for about 5 minutes before slicing -- this firms it up just a little). Combine steak, onions, sugar, soy sauce, garlic and sesame oil in a large bowl. Heat a large skillet or wok over high heat. Add 1/2 - 1 T. canola oil, swirling to coat (you can use less oil if you use a nonstick pan, just make sure it's deep enough). Add half of steak mixture and stir fry until browned. Remove to a clean bowl. Add a little more canola oil and stir fry the rest of your beef/onion mixture. Sprinkle with sesame seeds if desired.
Asian Cole Slaw
2 cups slaw mix ( I like the angel hair cut, but any will work) 1 green onion, thinly sliced 1 small cucumber, seeded, peeled and cut into "matchstick" pieces dressing mixture Make your dressing first: 1 tsp. sesame oil 1 tsp. canola oil 1. T. brown sugar 1/4 c. rice wine vinegar pinch of salt Combine those ingredients in a jar or small bowl and shake or whisk to combine. Pour over the vegetables and toss it all around, then let it sit for while at room temp. Stir it now and then to distribute dressing and coat the veggies.
To Assemble Wraps: Separate your lettuce leaves. Take one leaf, and spoon about 2 T. rice down the middle. Top with about 2 T. beef mixture and a spoonful or 2 of slaw, if desired. Roll your leaf and enjoy it. Makes about 8 filled lettuce leaves. 2 main dish servings or 4 appetizer servings. Each "leaf" contains approx. 100 cal. (without the slaw), 3 grams of fat and less than 1 gram of fiber.