Lemon-Pepper Baked Tilapia With Roasted Broccoli
Flaky tilapia fillets baked with zesty lemon and cracked black pepper. Served alongside perfectly roasted broccoli for a quick, nutrient-dense weeknight meal.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthProtein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
If you have leftovers, store the fish and broccoli in an airtight container for up to 2 days. Reheat gently in a skillet rather than the microwave to prevent the tilapia from turning rubbery.
Do these three things first
- 1Preheat your oven to 400°F and line a large baking sheet with parchment paper f…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F and line…
- 01
Preheat your oven to 400°F and line…
Preheat your oven to 400°F and line a large baking sheet with parchment paper for easy cleanup.
Tap card to mark done - 02
Place the broccoli florets on the baking…
Place the broccoli florets on the baking sheet. Drizzle with half of the olive oil, season with salt and a generous grind of black pepper, and toss to coat. Spread them out evenly and roast for 5 minutes.
Allow: 5 minutes
Tap card to mark done - 03
Pat the tilapia fillets thoroughly dry
While the broccoli begins roasting, pat the tilapia fillets thoroughly dry with a paper towel. Drizzle the fish with the remaining olive oil, then season both sides well with salt, plenty of black pepper, and the zest of half the lemon.
Tap card to mark done - 04
Remove the baking sheet from the oven
Remove the baking sheet from the oven, push the broccoli to the edges, and place the tilapia fillets in the center. Slice the zested half of the lemon into rounds and lay them over the fish.
Tap card to mark done - 05
Return the pan to the oven and…
Return the pan to the oven and bake for 10 to 12 minutes, or until the fish is opaque, flakes easily with a fork, and the broccoli is tender-crisp.
Look for: the fish is opaque, flakes easily with a fork, and the broccoli is tender-crisp
Tap card to mark done - 06
Cut the remaining half of the lemon…
Cut the remaining half of the lemon into wedges and squeeze fresh juice over the fish and vegetables just before serving.
Tap card to mark done
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