Description
This Herb-Crusted Tilapia with Roasted Vegetables recipe offers a healthy, flavorful main course featuring flaky tilapia fillets coated in a savory herb and breadcrumb crust, paired with a medley of oven-roasted broccoli, carrots, bell peppers, and red onion. Finished with fresh lemon juice and parsley, this easy sheet pan meal is perfect for a nutritious weeknight dinner.
Ingredients
Scale
Fish and Herb Crust
- 4 tilapia fillets
- 1 tablespoon olive oil (for 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 (divided)
- 1/4 teaspoon black pepper
- Juice of 1 lemon
- Chopped fresh parsley for garnish
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 the oven to 400°F 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 with 1 tablespoon olive oil, season with salt and pepper, then toss gently to coat evenly.
- Roast Vegetables: Place the baking sheet in the oven and roast the vegetables for 15 minutes to begin softening and caramelizing.
- Prepare Herb Crust Mixture: While the vegetables roast, combine breadcrumbs, grated Parmesan cheese, garlic powder, dried basil, dried parsley, paprika, salt, and black pepper in a shallow dish, mixing well to evenly distribute the seasoning.
- Coat Tilapia Fillets: Brush each tilapia fillet with the remaining 1 tablespoon of olive oil. Press each fillet into the breadcrumb mixture, coating both sides thoroughly to create the herb crust.
- Add Tilapia to Baking Sheet: Remove the baking sheet from the oven once the vegetables have roasted for 15 minutes. Push the vegetables slightly to one side to create space, then arrange the coated tilapia fillets on the other half of the sheet.
- Roast Fish and Vegetables Together: Return the baking sheet to the oven and roast for an additional 12 to 15 minutes, or until the tilapia flakes easily with a fork and the crumb crust is golden brown.
- Finish and Serve: Remove from the oven, squeeze fresh lemon juice over the tilapia fillets, and garnish with chopped fresh parsley. Serve immediately with the roasted vegetables for a complete meal.
Notes
- Substitute cod or haddock for tilapia if preferred.
- Add zucchini or asparagus to the roasted vegetables for variety and extra nutrition.
- Serve alongside rice, quinoa, or couscous to make the meal more filling.
