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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
320
Chef's Note

For a dairy-free alternative to Parmesan, nutritional yeast provides a similar savory flavor while keeping this dish allergy-friendly. The key to perfect tilapia is not overcooking it - it should just flake with a fork. If cooking for picky eaters, you can cut the fish into 'fish stick' shapes before breading for a more kid-friendly presentation.

Tags
high-protein
kid-friendly
gluten-free
dairy-free
nut-free
fish
tilapia
dinner
weeknight
roasted vegetables
Ingredients

  • 4 6-oz fillets tilapia fillets

  • 2 large egg whites

  • 3/4 cup gluten-free breadcrumbs

  • 1/3 cup nutritional yeast

  • 1 teaspoon garlic powder

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1 tablespoon lemon zest

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 3 tablespoons olive oil

  • 6 cups broccoli florets

  • 1 whole lemon

  • 2 tablespoons fresh parsley

Instructions
  • 1

    Preheat your oven to 400°F (200°C) and line two baking sheets with parchment paper.

  • 2

    Pat the 4 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, whisk 2 large egg whites until slightly frothy.

  • 4

    In another shallow bowl, combine 3/4 cup gluten-free breadcrumbs, 1/3 cup nutritional yeast, 1 teaspoon garlic powder, 1 teaspoon dried oregano, 1 teaspoon dried basil, 1 tablespoon lemon zest, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  • 5

    Dip each tilapia fillet into the egg whites, allowing excess to drip off, then coat thoroughly in the breadcrumb mixture, pressing gently to adhere.

  • 6

    Place the coated fillets on one of the prepared baking sheets and drizzle with 1 tablespoon olive oil.

  • 7

    In a large bowl, toss 6 cups broccoli florets with 2 tablespoons olive oil, remaining salt and pepper.

  • 8

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

  • 9

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

  • 10

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

  • 11

    Cut the lemon into wedges for serving.

  • 12

    Plate the tilapia and broccoli together, garnish with 2 tablespoons chopped fresh parsley and serve with lemon wedges.

Nutrition Information (per serving)
320
Calories
38g
Protein
18g
Carbs
12g
Fat
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