Description
This Herb-Crusted Tilapia with Roasted Vegetables recipe is a delicious and healthy meal that is easy to prepare. The tilapia fillets are coated in a flavorful herb and breadcrumb mixture, then baked to perfection alongside a medley of colorful roasted vegetables. This dish is perfect for a quick weeknight dinner or a casual weekend meal.
Ingredients
Scale
Tilapia:
- 4 tilapia fillets (about 5 oz each)
- 2 tablespoons olive oil (divided)
- 1/2 cup panko breadcrumbs
- 1/4 cup grated Parmesan cheese
- 2 teaspoons dried parsley
- 1 teaspoon dried basil
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
Roasted Vegetables:
- 2 cups baby carrots
- 1 zucchini (sliced)
- 1 red bell pepper (sliced)
- 1 yellow squash (sliced)
- 1 small red onion (sliced)
- 1 tablespoon balsamic vinegar
Instructions
- Preheat the oven: Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Prepare the tilapia: In a small bowl, mix panko breadcrumbs, Parmesan cheese, parsley, basil, garlic powder, salt, and pepper. Brush tilapia fillets with 1 tablespoon of olive oil, coat with the breadcrumb mixture, and place on one side of the baking sheet.
- Prepare the vegetables: In a large bowl, toss baby carrots, zucchini, bell pepper, squash, and red onion with the remaining olive oil, balsamic vinegar, salt, and pepper. Spread the vegetables on the other side of the baking sheet.
- Roast: Roast in the oven for 20-25 minutes until the fish is cooked through and flakes easily with a fork, and the vegetables are tender and lightly browned.
- Serve: Serve the herb-crusted tilapia with the roasted vegetables immediately.
Notes
- You can substitute tilapia with cod or haddock.
- Add a squeeze of lemon juice before serving for extra freshness.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 tilapia fillet with vegetables
- Calories: 310
- Sugar: 7g
- Sodium: 410mg
- Fat: 13g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 21g
- Fiber: 4g
- Protein: 29g
- Cholesterol: 60mg
