Description
This Herb-Crusted Tilapia with Roasted Vegetables is a flavorful, healthy, and easy-to-make baked fish dish. Perfectly seasoned tilapia fillets are coated with a crispy herb and Parmesan crust, then oven-roasted alongside a colorful medley of tender vegetables. A squeeze of fresh lemon juice and a sprinkle of parsley brighten the meal, making it a delicious and satisfying main course ideal for a quick weeknight dinner or a special gathering.
Ingredients
Scale
For the Tilapia
- 4 tilapia fillets
- 1 tablespoon olive oil (for brushing)
- 1/2 cup breadcrumbs (panko or regular)
- 1/4 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Roasted Vegetables
- 2 cups broccoli florets
- 1 cup baby carrots
- 1 cup bell peppers (sliced)
- 1 small red onion (cut into wedges)
- 1 tablespoon olive oil (for vegetables)
- Salt and pepper (to taste)
To Finish
- Juice of 1 lemon
- Chopped fresh parsley for garnish
Instructions
- Preheat and Prepare Vegetables: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Arrange the broccoli florets, baby carrots, sliced bell peppers, and red onion wedges on one half of the baking sheet. Drizzle them with 1 tablespoon of olive oil, season with salt and pepper, and toss to coat evenly.
- Roast the Vegetables: Place the baking sheet in the oven and roast the vegetables for 15 minutes to start softening and caramelizing.
- Prepare the Herb Crust: While the vegetables roast, combine the breadcrumbs, grated Parmesan cheese, garlic powder, dried basil, dried parsley, paprika, salt, and black pepper in a shallow dish. Mix well so all the seasonings are evenly distributed.
- Coat the Tilapia: Brush each tilapia fillet with the remaining 1 tablespoon of olive oil, then press both sides of each fillet firmly into the breadcrumb mixture to ensure an even coating.
- Add Tilapia to Baking Sheet and Continue Roasting: After the first 15 minutes, remove the baking sheet from the oven. Gently push the roasted vegetables to one side of the pan, making space to place the coated tilapia fillets on the other half. Return the baking sheet to the oven and roast for an additional 12 to 15 minutes, or until the fish flakes easily with a fork and the crust turns golden brown.
- Finish and Serve: Once cooked, remove from oven and immediately squeeze fresh lemon juice over the tilapia. Garnish with chopped fresh parsley and serve hot, combining the crispy herb-coated fish with the tender roasted vegetables.
Notes
- You can substitute tilapia with cod or haddock if preferred.
- Add zucchini or asparagus to the vegetable mix for added variety and flavor.
- Serve this dish alongside rice, quinoa, or couscous to create a complete and balanced meal.
- For a gluten-free version, use gluten-free breadcrumbs or crushed nuts instead of regular breadcrumbs.
- Adjust seasoning according to taste, especially salt and pepper.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 310
- Sugar: 6g
- Sodium: 450mg
- Fat: 13g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 65mg
