Description
This Herb-Crusted Tilapia with Roasted Vegetables is a healthy, flavorful, and easy-to-make dinner featuring crispy baked tilapia fillets with a savory herb breadcrumb crust, paired with perfectly roasted broccoli, carrots, bell peppers, and red onions. Ready in under an hour, this sheet pan meal is perfect for a nutritious weeknight dinner.
Ingredients
Scale
For the Tilapia:
- 4 tilapia fillets
- 1 tablespoon olive oil (for brushing fish)
- 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
- Juice of 1 lemon
- Chopped fresh parsley for garnish
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
Instructions
- Preheat and Prepare Vegetables: Preheat your oven to 400°F and line a baking sheet with parchment paper. Arrange broccoli florets, baby carrots, sliced bell peppers, and red onion wedges on one half of the baking sheet. Drizzle 1 tablespoon olive oil over the vegetables, sprinkle with salt and pepper, then toss gently to coat evenly. Roast the vegetables in the oven for 15 minutes.
- Make the Herb Crust Mixture: 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 to evenly distribute the herbs and spices.
- Prepare the Tilapia Fillets: Brush the tilapia fillets on both sides with the remaining 1 tablespoon olive oil. Press each fillet firmly into the breadcrumb mixture to coat both sides with the herb crust.
- Add Tilapia to Baking Sheet: After the vegetables have roasted for 15 minutes, remove the baking sheet from the oven. Push the vegetables slightly to one side, creating space on the other half. Arrange the coated tilapia fillets on the empty side of the baking sheet.
- Roast Fish and Finish Cooking: 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.
- Add Lemon and Garnish: Once cooked, squeeze fresh lemon juice over the tilapia fillets and garnish with chopped fresh parsley. Serve immediately alongside the roasted vegetables.
Notes
- Substitute cod or haddock for tilapia if preferred; these white fish varieties work well with the herb crust.
- Add zucchini or asparagus to the roasted vegetables to increase variety and nutrition.
- Serve this dish with a side of rice, quinoa, or couscous to make it a complete meal.
- Ensure the fish is cooked to an internal temperature of 145°F for safety.
