Sheet Pan Baked Tilapia with Roasted Vegetables Recipe

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Yield

Serves 4 (serving size: 1 fillet and about 1 cup vegetables)

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.

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

Nutritional Information

Calories 389
Fat 13g
Satfat 4g
Unsatfat 8g
Protein 42g
Carbohydrate 27g
Fiber 5g
Sugars 3g
Added sugars g
Sodium 598mg
Calcium 11% DV
Potassium 28% DV

How to Make It

Step 1

Preheat oven to 400°F.

Step 2

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

Step 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.

Step 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.