Tilapia & Roasted Veggies with Herbs for a nourishing PCOS Meal Idea

Tilapia with Roasted Vegetables and Herbs

by Fran Jakubowicz on Aug 13, 2023

This recipe provides lean protein from the tilapia, a variety of colorful vegetables for nutrients and fiber, and a refreshing herb sauce that adds flavor without relying on heavy sauces or creams. Serve with a side of whole grains (such as quinoa or brown rice) or a leafy green salad for added fiber. For alternative fish recipes, try our pan seared salmon!


For the Tilapia:

  • 4 tilapia filets
  • 2 tablespoons olive oil
  • 1 teaspoon lemon zest
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

For the Roasted Vegetables:

  • 2 cups mixed vegetables (such as zucchini, bell peppers, cherry tomatoes, and asparagus), chopped
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

For the Herb Sauce:

  • 1/2 cup plain Greek yogurt (choose full-fat for PCOS)
  • 2 tablespoons fresh parsley, finely chopped
  • 1 tablespoon fresh dill, finely chopped
  • 1 clove garlic, minced
  • Salt and pepper to taste


  • Preheat the oven to 400°F (200°C).
  • In a small bowl, mix together the olive oil, lemon zest, lemon juice, dried oregano, salt, and pepper. Brush this mixture over the tilapia fillets and set them aside to marinate while you prepare the vegetables.
  • On a baking sheet, toss the chopped vegetables with olive oil, dried thyme, salt, and pepper. Spread them out in a single layer.
  • Roast the vegetables in the preheated oven for about 15-20 minutes, or until they are tender and slightly caramelized.
  • While the vegetables are roasting, prepare the herb sauce by combining the Greek yogurt, chopped parsley, chopped dill, minced garlic, salt, and pepper in a bowl. Mix well and refrigerate until serving.
  • Heat a non-stick skillet over medium-high heat. Place the marinated tilapia fillets in the skillet and cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork and is cooked through.

  • To serve, place a portion of roasted vegetables on each plate, top with a tilapia fillet, and drizzle with the herb sauce.
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