Trevor's Kitchen

Trevor's Kitchen

Sheet Pan Baked Tilapia with Roasted Vegetables

Sheet Pan Baked Tilapia with Roasted Vegetables

About the Recipe

Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. Add lemon wedges and bring to the table for a gorgeous presentation.
By: Hannah Klinger

Ingredients:

1 tablespoon butter
1 garlic clove, minced
2 ounces whole-wheat sourdough bread, finely ground
2.25 ounces all-purpose flour (about 1/2 cup)
1 egg, lightly beaten
4 (6-oz.) tilapia fillets
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 1/2 tablespoons olive oil
1 (12-oz.) pkg. steam-in-bag fresh broccoli florets
2 medium carrots, peeled and diagonally sliced
Cooking spray
1 lemon, cut into wedges

Getting it done:

1. Preheat oven to 400°F.

2. Melt butter in a skillet over medium-high. Add garlic; cook 30 seconds. Add breadcrumbs; cook 5 minutes.

3. Place breadcrumb mixture, flour, and egg in three shallow dishes. Top fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Dredge fish in flour; dip in egg. Coat in breadcrumb mixture.

4. Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, oil, broccoli, and carrots on a sheet pan coated with cooking spray; add fish to pan. Bake at 400°F for 15 minutes or until done. Serve with lemon wedges.

Ingredients:

1 tablespoon butter
1 garlic clove, minced
2 ounces whole-wheat sourdough bread, finely ground
2.25 ounces all-purpose flour (about 1/2 cup)
1 egg, lightly beaten
4 (6-oz.) tilapia fillets
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 1/2 tablespoons olive oil
1 (12-oz.) pkg. steam-in-bag fresh broccoli florets
2 medium carrots, peeled and diagonally sliced
Cooking spray
1 lemon, cut into wedges

Getting it done:

1. Preheat oven to 400°F.

2. Melt butter in a skillet over medium-high. Add garlic; cook 30 seconds. Add breadcrumbs; cook 5 minutes.

3. Place breadcrumb mixture, flour, and egg in three shallow dishes. Top fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Dredge fish in flour; dip in egg. Coat in breadcrumb mixture.

4. Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, oil, broccoli, and carrots on a sheet pan coated with cooking spray; add fish to pan. Bake at 400°F for 15 minutes or until done. Serve with lemon wedges.

About the Recipe

Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. Add lemon wedges and bring to the table for a gorgeous presentation.
By: Hannah Klinger

Nutritional Info

Recipe Categories

pie-with-meat-01-w
Chicken
Fish
Durban Curry 2
Indian
pie-with-meat-01-w
Pie
Koeksisters-04-w
South African
Dahl-3-w
Soup
healthy-vegetarian-w
Vegeterian

Recipe Categories

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