Go Back
+ servings
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
Cook Time35 minutes
Total Time45 minutes
Course: Main Course
Cuisine: American
Servings: 4 servings
Calories: 195kcal
Author: Beth Chen


  • 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)


  • 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.


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