Name: Crispy Parmesan Tilapia and Herb Roasted Veggies Sheet Pan Dinner
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 1/2 tablespoons olive oil; 1 lemon, cut into wedges; 3 cups fresh broccoli florets; 4 tilapia fillets; 1/2 teaspoon kosher salt; 1 large egg, beaten; Nonstick cooking spray; 2 medium carrots, peeled and diagonally sliced; 1 tablespoon unsalted butter; 1 cup panko breadcrumbs; 1/2 cup all-purpose flour; 1/4 teaspoon freshly ground black pepper; 2 cloves garlic, minced; 2 teaspoons Italian seasoning; 1/2 cup grated Parmesan cheese

Tilapia Dish

How can I tell if my Tilapia is cooked properly?

How can I grill Tilapia without it falling apart?

Treat your taste buds to a delightful, simple meal with this Crispy Parmesan Tilapia and Herb Roasted Veggies Sheet Pan Dinner. The tender fish fillets combined with vibrant, herb-seasoned vegetables make for a delicious yet effortless dinner with easy cleanup.

Milk

Eggs

Fish

Wheat

Lactose Free

Gluten Free

Oils

milliliter

olive oil

Fresh Fruit

gram

lemon

Fresh Vegetables

broccoli florets

Seafood

tilapia

Seasonings

Coarse Salt

eggs

carrot

Butter & Margarine

unsalted butter

Other Bread

panko

Flour & Meal

all purpose flour

black pepper

garlic

italian seasoning

Cheese

grated parmesan cheese

Total polyunsaturated fatty acids

Calories

Calcium

Minerals

Iron

Magnesium

Phosphorus

Potassium

Sodium

Zinc

Copper

Manganese

Thiamin (B1)

Vitamins

Vitamin A

Trans fatty acids

Vitamin D

Dietary Fiber

Carbohydrates

Sugar

Beta-cryptoxanthin

Folic Acid (B9)

Cholesterol

Saturated Fat

Total monounsaturated fatty acids

Selenium

Riboflavin (B2)

Niacin (B3)

Pantothenic acid (B5)

Vitamin B6

Choline

Beta-carotene

Lutein+zeaxanthin

Dietary Folate Equivalents

Water

Protein

Vitamin C

Vitamin K

Alpha-carotene

Lycopene

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Fresh Tilapia, seasoned and baked in a creamy multi-grain mustard sauce, filled with capers and shallots.  You will not believe the amount of flavor that comes from just a few simple ingredients

Roasted Tilapia with Mustard Sauce

Crispy Parmesan Tilapia and Herb Roasted Veggies Sheet Pan Dinner

Baking Goods

Produce

Meat & Seafood

Dairy

Bakery

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Melt butter in a skillet over medium-high heat. Add garlic and cook for 30 seconds. Add panko breadcrumbs and cook for 5 minutes, until golden brown. Remove from heat and let cool slightly. Then, mix in grated Parmesan cheese.

Place breadcrumb mixture, flour, and beaten egg in three separate shallow dishes.

Season tilapia fillets with kosher salt and freshly ground black pepper.

Dredge fish fillets in flour, dip in beaten egg, and coat with breadcrumb mixture. Set aside.

In a bowl, combine olive oil, broccoli florets, sliced carrots, and Italian seasoning. Toss well to coat.

Spread the vegetables on a sheet pan coated with nonstick cooking spray, leaving space in the center. Place fish fillets in the center of the pan.

Bake in preheated oven for 15 minutes, or until fish flakes easily with a fork and vegetables are tender.

Serve immediately with lemon wedges on the side for a bright burst of flavor.

Crispy Parmesan Tilapia and Herb Roasted Veggies Sheet Pan Dinner

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