Herb-Crusted Baked Tilapia with Roasted Vegetables
This Herb-Crusted Baked Tilapia with Roasted Vegetables is a wholesome and delicious one-pan meal perfect for busy weeknights. Fresh tilapia fillets are coated in a flavorful herb and cheese crust, then baked alongside a colorful mix of vegetables for a nutritious and satisfying dinner. The combination of crispy crust and tender, flaky fish is sure to become a family favorite.
4
Servings
350
Calories
12
Ingredients
Ingredients
cherry tomatoes
1 cup (halved)
garlic clove
1 (minced)
red bell pepper
1 (julienned)
yellow bell pepper
1 (julienned)
zucchini
1 (thin half moons)
extra virgin olive oil
2 tablespoons
tilapia fillets
4
panko breadcrumbs
1/2 cup
parmesan cheese
1/2 cup (grated)
plain potato chips
1/2 cup (crushed)
paprika
1 teaspoon
cayenne pepper
1/2 teaspoon
Instructions
1
Preheat your oven to 450°F (232°C) and line a baking sheet with parchment paper.
2
In a large mixing bowl, combine the cherry tomatoes, minced garlic, julienned red and yellow bell peppers, and zucchini. Drizzle with extra virgin olive oil and toss to ensure all vegetables are evenly coated.
3
Spread the vegetable mixture evenly across the prepared baking sheet, creating a bed for the tilapia fillets.
4
Nestle the tilapia fillets on top of the vegetables. Season each fillet with salt and pepper to taste.
5
In a separate bowl, combine the panko breadcrumbs, grated parmesan cheese, crushed plain potato chips, paprika, and cayenne pepper. Mix well to form the crumb coating.
6
Generously coat each tilapia fillet with the crumb mixture, pressing down lightly to ensure it adheres to the fish.
7
Lightly spray or drizzle the crumb-covered fillets with olive oil to enhance the crispiness during baking.
8
Place the baking sheet in the preheated oven and bake for about 20 minutes, or until the fish is cooked through and the crust is golden brown and crispy.
9
Serve the crispy baked tilapia fillets immediately with the roasted vegetables on the side. Enjoy your delicious and nutritious meal!
Nutrition Information
22.5g
Carbs
37.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Herb-Crusted Baked Tilapia with Roasted Vegetables?
It is a wholesome and delicious one-pan meal featuring tilapia fillets coated in a herb and cheese crust, baked alongside a variety of colorful vegetables.
How many servings does this recipe provide?
This recipe yields 4 servings.
What is the calorie count for this dish?
Each serving contains approximately 350 calories.
What temperature should I preheat my oven to?
The oven should be preheated to 450°F (232°C).
What are the primary vegetables used in this recipe?
The vegetables include cherry tomatoes, red bell pepper, yellow bell pepper, and zucchini.
How should the cherry tomatoes be prepared?
The cherry tomatoes should be halved before mixing with the other vegetables.
What ingredients are used for the tilapia's herb crust?
The crust consists of panko breadcrumbs, grated parmesan cheese, crushed plain potato chips, paprika, and cayenne pepper.
How long does it take to bake the tilapia?
The tilapia and vegetables should be baked for about 20 minutes.
Is this a one-pan meal?
Yes, the fish is baked on a bed of vegetables on a single baking sheet.
What is the protein content of this meal?
One serving provides 37.5g of protein.
How much carbohydrate is in each serving?
There are 22.5g of carbohydrates per serving.
What type of oil is recommended for roasting?
Extra virgin olive oil is recommended for coating the vegetables and the fish.
How should the bell peppers be cut?
Both the red and yellow bell peppers should be julienned.
What preparation is needed for the zucchini?
The zucchini should be sliced into thin half moons.
How do I ensure the crumb coating sticks to the fish?
You should press down lightly on the crumb mixture when coating the fillets to ensure it adheres.
What role do the potato chips play in the recipe?
Crushed plain potato chips are added to the crumb mixture to enhance the crunch and flavor of the crust.
Should I line my baking sheet?
Yes, it is recommended to line the baking sheet with parchment paper for easier cleanup.
Is there any garlic in this recipe?
Yes, the recipe calls for one minced garlic clove to be mixed with the vegetables.
Is the dish spicy?
The recipe includes 1/2 teaspoon of cayenne pepper, which adds a mild kick, but this can be adjusted to preference.
What kind of breadcrumbs should I use?
Panko breadcrumbs are used for a lighter, crispier texture compared to standard breadcrumbs.
How do I know when the tilapia is done?
The fish is cooked through when it is flaky and the herb crust has turned golden brown.
Can I use frozen tilapia?
Yes, but ensure the tilapia fillets are completely thawed and patted dry before adding the seasoning and crust.
How many total ingredients are in this recipe?
There are 12 ingredients used in this recipe.
What is the serving size?
The recipe is designed for 4 servings, typically consisting of one tilapia fillet and a portion of the roasted vegetables.
What kind of cheese is used?
The recipe uses 1/2 cup of grated parmesan cheese.
How do I prepare the garlic?
The garlic clove should be minced finely before being tossed with the vegetables.
Should I spray the crust with oil?
Yes, lightly spraying or drizzling the crumb-covered fillets with olive oil before baking helps achieve maximum crispiness.
Where do I place the tilapia on the baking sheet?
The tilapia fillets should be nestled directly on top of the bed of vegetables.
How do I season the fish?
Season each fillet with salt and pepper to taste before applying the crumb coating.
What category of meal is this?
This is categorized as a One Dish Meal.