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Baked Parmesan Crusted Tilapia with Roasted Broccoli

Baked Parmesan Crusted Tilapia with Roasted Broccoli

Dinner
Prep Time
20min
Cook Time
25min
Servings
4
Calories
385
Chef's Note

For the crispiest crust, make sure to thoroughly pat the tilapia dry before coating. If you have a few extra minutes, you can place the breaded fillets in the refrigerator for 15 minutes before baking to help the coating adhere better. This technique works wonderfully with other white fish like cod or haddock as well!

Tags
high-protein
baked
seafood
balanced meal
weeknight dinner
Ingredients

  • 4 6-oz fillets tilapia fillets

  • 1 large head (about 4 cups) broccoli florets

  • 3/4 cup grated Parmesan cheese

  • 1/2 cup panko breadcrumbs

  • 1 tablespoon Italian seasoning

  • 1 teaspoon garlic powder

  • 1 tablespoon lemon zest

  • 2 tablespoons lemon juice

  • 2 tablespoons Dijon mustard

  • 1/4 cup mayonnaise

  • 3 tablespoons olive oil

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/4 teaspoon (optional) red pepper flakes

  • 2 tablespoons, chopped fresh parsley

  • 1 lemon, cut into wedges lemon wedges

Instructions
  • 1

    Preheat your oven to 425°F (220°C) and line two baking sheets with parchment paper.

  • 2

    Pat the tilapia fillets dry with paper towels and season both sides with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

  • 3

    In a shallow bowl, combine the Parmesan cheese, panko breadcrumbs, Italian seasoning, garlic powder, and lemon zest. Mix well.

  • 4

    In another bowl, whisk together the mayonnaise, Dijon mustard, and 1 tablespoon of lemon juice until smooth.

  • 5

    Brush the mayonnaise mixture evenly over both sides of each tilapia fillet, then dredge in the Parmesan-panko mixture, pressing gently to adhere the coating.

  • 6

    Place the coated fillets on one of the prepared baking sheets, leaving space between each piece.

  • 7

    In a large bowl, toss the broccoli florets with 2 tablespoons olive oil, remaining 1/2 teaspoon salt, 1/4 teaspoon black pepper, and red pepper flakes if using.

  • 8

    Spread the broccoli in a single layer on the second baking sheet.

  • 9

    Place both baking sheets in the oven. Bake the broccoli for 20-25 minutes until edges are crispy and slightly browned, tossing halfway through.

  • 10

    Bake the tilapia for 15-18 minutes until the crust is golden brown and the fish flakes easily with a fork.

  • 11

    While everything is baking, mix the remaining 1 tablespoon olive oil with 1 tablespoon lemon juice and chopped parsley.

  • 12

    Serve the tilapia fillets alongside the roasted broccoli, drizzle the parsley-lemon mixture over the broccoli, and garnish with lemon wedges.

Nutrition Information (per serving)
385
Calories
32g
Protein
15g
Carbs
22g
Fat
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