Breaded baked tilapia in the center of roasted broccoli and carrots on a metal sheet pan on a wooden surface (with logo overlay)

Sheet Pan Baked Tilapia with Roasted Vegetables

This delicious tilapia and vegetable meal can be baked quickly with minimal effort and little cleanup, perfect for a busy weeknight dinner!

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Having some fish in the freezer is great for the nights you don’t have a meal planned. It thaws very quickly and can still be very versatile. Unless, of course, you’re like my mom and allergic to seafood. But otherwise, trust me, keep a little on hand. Having a few quick recipes helps, too. Sheet Pan Baked Tilapia is a wonderful, quick, one-pan meal.

We try to always have a few fillets of tilapia or other fish in the freezer for nights we need a quick meal. This was one of those quick meals between school and Cub Scouts and everything else going on at the time. 

I’ve learned that many meals with other meats can be substituted for fish in a pinch. We like tilapia as our go-to because it’s a very mild fish. With my mom so allergic, we didn’t eat much seafood growing up, only if she was out of town. So I am still working on my acquired taste for the more fishy-tasting fish. 

Anyways, back to the recipe at hand. When we are looking for a quick meal on busy nights, it isn’t only about the meal itself, but also the cleanup. Sheet pan meals are perfect for this, because there was very minimal cleaning involved with this recipe. 

We were also able to use some vegetables we had in the refrigerator to roast with the tilapia. I made broccoli and carrots. But you could use almost any vegetable you may have on hand. My boys still aren’t so sure about cooked vegetables yet, so they didn’t eat a lot of it. Justin and I still enjoyed them with the meal. 

As with most recipes, you can also change what seasonings you use if you’d like a different flavor. We were going for quick and simple this night, so didn’t do a lot with it. This was so easy, though, that I want to experiment with a few other flavors next time we make this.

Step by Step

Preheat the oven to 400F. Chop the vegetables into bite-sized pieces and lay around the edges of a baking sheet. Brush the vegetables with oil.

Set out three shallow bowls and fill the first with the breadcrumbs, garlic powder, and parsley. Lightly beat the egg in the second bowl. Add the flour to the third bowl.

Dredge each fillet in the breadcrumbs, then the eggs, then the flour. Place the fish in the center of the baking sheet. Sprinkle salt and pepper over the vegetables and the fish.

Bake for about 15 minutes, until the fish is cooked and flaky. 

Recipe

Originally Published On: January 7, 2019

Last Updated On: February 3, 2020

Breaded baked tilapia in the center of roasted broccoli and carrots on a metal sheet pan on a wooden surface

Sheet Pan Baked Tilapia with Roasted Vegetables

This delicious tilapia and vegetable meal can be baked quickly with minimal effort and little cleanup, perfect for a busy weeknight dinner!
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course:
Main Dish
Cuisine:
American
Keyword:
fish
|
seafood
|
vegetable
Servings: 4 servings
5 from 9 votes

Ingredients

  • 1 head broccoli
  • 1 lb baby carrots
  • 1 tbsp olive oil
  • 1 cup bread crumbs
  • 1 tsp garlic powder
  • 1 tsp parsley
  • 2 eggs
  • 1 cups all-purpose flour
  • 4 tilapia fillets
  • 1/2 tsp salt
  • 1 tsp pepper

Recommended Equipment

Instructions

  • Preheat the oven to 400F
  • Cut the vegetables into bite-sized pieces and place around the edges of a baking sheet
  • Coat the vegetables with olive oil
  • In one shallow bowl, mix the bread crumbs, garlic powder, and parsley
  • In a second bowl, lightly beat the egg
  • Put the flour in a third bowl
  • Dredge each fillet of tilapia in the breadcrumb mixture, then the egg, then the flour until completely covered
  • Place the fish in the center of the baking sheet
  • Sprinkle the salt and pepper over the fish and vegetables
  • Bake for about 15 minutes, until the fish is cooked through and flaky
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Nutrition Facts
Sheet Pan Baked Tilapia with Roasted Vegetables
Amount Per Serving (1 serving)
Calories 541 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g15%
Cholesterol 167mg56%
Sodium 748mg31%
Potassium 1388mg40%
Carbohydrates 64g21%
Fiber 9g36%
Sugar 10g11%
Protein 49g98%
Vitamin A 16703IU334%
Vitamin C 139mg168%
Calcium 191mg19%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

54 thoughts on “Sheet Pan Baked Tilapia with Roasted Vegetables”

  1. Salmon sashimi is my favorite fish but it’s hard to get good tasting ones in Wisconsin. I find that fish vary very much by what state they are in on whether or not they taste good. I don’t think I have every had tilapia but I see it all the time in stores and now I am curious if I would enjoy it!

    1. There are definitely fish that are regional. My parents can get different fish in Florida than I can in Texas, even though we are both on the Gulf Coast. Tilapia is more mild than salmon, that’s why I like it.

  2. I love baked fish. We make tilapia often or cod. This would be a great weeknight dinner for everyone. I especially love the limited dishes for cooking.

    1. I haven’t had cod in a long time. I’ll have to try it again the next time we go grocery shopping. Doing dishes is one of the things I hate, so the fewer dishes the better for me!

  3. I live on the island and I don’t like eating a fish at all. I know they are very healthy but, I don’t eat it if I don’t have too. As a kid, I have eaten it so much. I love how simple the recipe is and for fish, it is done fast.

    1. I never ate fish as a kid because my mom is allergic to all seafood. I’ve acquired a bit of a taste for it as I’ve gotten older, but still like the mild ones like tilapia the best.

  4. Never ever heard of this dish, but it looks delicious. Recipe looks quite simple too. Thank you for so many photos by the way, they make reading and visualizing so much easier.

    1. It was something simple we decided to just throw together one night. I am a visual person, so having all the photos helps me when I remake dishes for our family, too.

  5. I love preparing meals that are delicious and don’t leave a lot of dirty dishes! Easy cooking is for me. This looks so flavorful and easy to make!

    1. I like cooking all types of things, but our weeknights are getting busier as the kids get older so simple meals with few dishes are what we are all about right now!

  6. I love one pan recipes, and this one looks great! I haven’t cooked fish in a little while either, so this recipe would be a good place to start.

    1. Tilapia is a very mild fish. I guess I never thought about it being a regional thing. But this should work with most fish, so you can use whatever you have locally.

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