Description
Herb-Crusted Tilapia with Roasted Vegetables is a wholesome and flavorful sheet pan dinner featuring tender tilapia fillets coated with a savory herb and Parmesan breadcrumb crust, accompanied by a vibrant medley of roasted broccoli, bell pepper, zucchini, and red onion. This easy-to-make baked dish is perfect for a healthy weeknight meal or a casual dinner gathering.
Ingredients
Scale
For the tilapia:
- 4 tilapia fillets (about 6 ounces each)
- 1/2 cup breadcrumbs (plain or panko)
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon chopped fresh parsley
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- Juice of 1/2 lemon
For the vegetables:
- 2 cups broccoli florets
- 1 red bell pepper (sliced)
- 1 zucchini (sliced into half-moons)
- 1 red onion (sliced)
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat and prepare vegetables: Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper or foil. In a large bowl, toss the broccoli florets, sliced red bell pepper, zucchini, and red onion with olive oil, salt, and black pepper until well coated. Spread the vegetables evenly on one side of the prepared baking sheet.
- Prepare herb crust: In a shallow bowl, mix together the breadcrumbs, grated Parmesan cheese, chopped fresh parsley, dried oregano, dried thyme, garlic powder, salt, and black pepper until combined.
- Coat the tilapia: Brush or drizzle each tilapia fillet with olive oil, then press each fillet firmly into the breadcrumb mixture to coat both sides evenly. Carefully place the coated tilapia fillets on the other half of the baking sheet, ensuring they are spaced apart.
- Bake the dish: Place the baking sheet in the preheated oven and bake for 15 to 18 minutes, or until the tilapia flakes easily with a fork and the vegetables are tender and slightly caramelized.
- Finish and serve: Remove the baking sheet from the oven and squeeze fresh lemon juice over the tilapia fillets just before serving. Serve hot alongside the roasted vegetables.
Notes
- You can substitute tilapia with cod or another mild white fish depending on availability and preference.
- For a crispier breadcrumb topping, broil the fish for the last 1 to 2 minutes of baking time, keeping a close eye to prevent burning.
- This dish pairs wonderfully with rice, quinoa, or lemon couscous to complete your meal.
- If using gluten-free breadcrumbs, this recipe is suitable for a gluten-free diet.
