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    Home » Diet » Autoimmune Protocol

    Baked Fish with Cauliflower Rice Pilaf (Sheet Pan Meal)

    Feb 26, 2019 · 3 Comments

    February 26, 2019 by Beth 3 Comments

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    This Baked Fish with Cauliflower Rice Pilaf is a sheet pan meal that can be on your dinner table in under an hour. If you can chop, you can make this meal. It’s healthy, delicious, easy and fast which checks all the busy mom boxes!

    This Baked Fish with Cauliflower Rice Pilaf recipe has really light flavors that make it perfect for a flakey white fish like tilapia. However, if you wanted to switch out tilapia for salmon, I’m sure it would take great too. You may need to leave the fish in the oven a little longer depending upon the size and thickness.

    Meals need to be fast, easy and delicious during the week. My husband often works late so it’s just the kiddo and I at home for dinner. My son is not always patient with me while I’m making dinner, so I need to move quickly. This sheet pan meal is such a lifesaver. You barely need to do any prep work and dinner in on the table in about 45 minutes.

    Most of that cook time, I’m not even needed in the kitchen. That means I’m free to channel my toddler’s energy into something productive. Like NOT swinging from the chandelier or scaling the wall. Kids. Don’t ya just love ‘em.

    If you’re looking for some other sheet pans meals or just quick eats, here are my favorites.

    • Sheet Pan Steak Dinner
    • Grilled Chicken and Cucumber Dill Salad
    • Asian Pork and Noodle Soup
    • Chicken Bok Choy and Turmeric Soup
    • AIP Hot Pot
    • Thai Basil Shrimp
    • 15 Minute Oven Roasted Tilapia, Bok Choy and Mushrooms (Just fyi, it has a few reintroductions)
    baking sheet with lemon, fish and cauliflower rice
    Print Recipe
    5 from 1 vote

    Baked Fish with Cauliflower Rice Pilaf (Sheet Pan Meal)

    Sheet pan meals make weeknight meals so much easier. This Baked Fish with Cauliflower is so easy that it barely requires chopping. It’s a simple dish but packed with flavor. This recipe suits the Autoimmune Protocol (AIP) and Paleo diets.
    Prep Time10 minutes mins
    Cook Time35 minutes mins
    Total Time45 minutes mins
    Course: Main Course
    Cuisine: American
    Servings: 4 servings
    Calories: 195kcal
    Author: Beth Chen

    Ingredients

    • 2 bags frozen Cauliflower Rice 12 ounce bags, broccoli rice works as well
    • 2 Carrots peeled and finely diced
    • 1 onion finely chopped
    • Olive oil
    • Salt
    • 4 fillets Tilapia
    • 1 Lemon sliced (for serving)

    Instructions

    • Preheat oven to 425.
    • Pour cauliflower, carrots and onion on pan.
    • Add 3 tablespoons of olive oil and 1 teaspoon salt then toss.
    • Add to the oven for 10 minutes then toss.
    • Add back to the oven for another 15 minutes.
    • Remove from then oven and add the tilapia to the pan. Take care to spread the veggies mixture out of the way before placing the fish.
    • Drizzle another 2-3 tablespoons of oil over the fish (using a spoon or your fishing era make sure that the oil costs the fish).
    • Then sprinkle about 1 teaspoon of salt over the fish.
    • Place the sheet pan back into the over for another 5-8 minutes or until the fish is flakey.
    • Remove the pan from the oven and serve immediately with slices of lemon.

    Nutrition

    Serving: 1serving | Calories: 195kcal | Carbohydrates: 8g | Protein: 35g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 111mg | Potassium: 688mg | Fiber: 2g | Sugar: 3g | Vitamin A: 5095IU | Vitamin C: 18mg | Calcium: 40mg | Iron: 1mg

    If you like this recipe, be sure to share it on Pinterest or leave a comment below!

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    Reader Interactions

    Comments

    1. Margaret says

      October 22, 2021 at 10:07 pm

      5 stars
      One pan and one delicious meal.

      Reply
    2. Michelle says

      November 19, 2019 at 4:35 pm

      This is one of my go-to recipes. I love it so much. I like using Green Giant cauliflower risotto that has mushroom and asparagus added. I always have these ingredients on hand so I make it a couple times per month.

      Reply
      • Beth says

        November 19, 2019 at 6:15 pm

        Oh my gosh. Thanks so much for sharing! The added veggies are such a great idea. They are perfect for this dish. I'm so glad you have enjoyed this recipe.

        Reply

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    Beth Chen from Bon Aippetit

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    If you're looking for AIP, Paleo or Allergy friendly recipes then you've come to the right place. Here you'll find lots of nutritious and delicious recipes with the occasional clean living lifestyle tips. Just because you have food restrictions doesn't mean that you can't enjoy life.

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    If you're looking for AIP, Paleo or Allergy friendly recipes then you've come to the right place. Here you'll find lots of nutritious and delicious recipes with the occasional clean living lifestyle tips. Just because you have food restrictions doesn't mean that you can't enjoy life.

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