I’m bringing you a recipe that’s light, flavorful, and perfect for a quick, healthy dinner: Baked Herb-Crusted Tilapia with Roasted Broccoli. This dish features tender tilapia fillets coated in a crispy, herb-packed breadcrumb crust, paired with perfectly roasted broccoli. It’s simple, delicious, and packed with all the good stuff your body craves.
The inspiration for this recipe comes from my love of combining lean, flaky fish with vibrant, roasted vegetables. The crunchy herb crust on the tilapia adds just the right amount of texture, and roasting the broccoli brings out its natural sweetness. Ready to make this nutritious meal? Let’s gather our ingredients and get started!
Baked Herb-Crusted Tilapia with Roasted Broccoli
Ingredients
For the Herb-Crusted Tilapia
- 4 tilapia fillets
- 1/2 cup panko breadcrumbs
- 1/4 cup grated Parmesan cheese
- 2 tbsp fresh parsley chopped
- 1 tbsp fresh thyme chopped (or 1 tsp dried thyme)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp paprika
- Salt and black pepper to taste
- Lemon wedges for serving
For the Roasted Broccoli
- 1 lb broccoli florets
- 2 tbsp olive oil
- 1 tsp garlic powder
- Salt and black pepper to taste
Instructions
Preheat the Oven
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly grease it with olive oil.
Prepare the Broccoli
- Toss the broccoli florets with 2 tablespoons of olive oil, garlic powder, salt, and black pepper.
- Spread them out in a single layer on one side of the prepared baking sheet.
Make the Herb Crust
- In a small bowl, combine the panko breadcrumbs, grated Parmesan cheese, fresh parsley, thyme, olive oil, garlic powder, paprika, salt, and black pepper. Stir until the mixture is well combined and slightly moist from the olive oil.
Crust the Tilapia
- Place the tilapia fillets on the other side of the baking sheet.
- Press the herb breadcrumb mixture evenly onto the top of each fillet, coating them well.
Bake the Tilapia and Broccoli
- Transfer the baking sheet to the preheated oven and bake for 15-18 minutes, or until the tilapia is cooked through and flakes easily with a fork, and the broccoli is tender and lightly charred around the edges.
Serve and Garnish
- Remove from the oven and squeeze fresh lemon juice over the tilapia and roasted broccoli.
- Garnish with lemon zest if desired.
- Serve immediately.
Notes
- If you prefer a crispier crust, broil the tilapia for the last 1-2 minutes of cooking.
- Swap the tilapia for cod, haddock, or any other white fish if you like.
- Leftovers can be stored in the refrigerator for up to 2 days and reheated in the oven to keep the crust crispy.
- Calories: 320
- Protein: 34g
- Fat: 14g
- Carbohydrates: 15g
- Fiber: 4g
- Sugar: 2g
Bringing It All Together:
So, there you have it – Baked Herb-Crusted Tilapia with Roasted Broccoli, a light and flavorful meal that’s sure to become a favorite in your home. I hope you enjoy this recipe as much as I do. It’s a wonderful way to enjoy lean protein and veggies in a dish that’s simple to make yet packed with flavor. If you have any questions or need adjustments for dietary needs, don’t hesitate to reach out. I love hearing from you all and helping you create delicious memories in your kitchen.
