This delicious tilapia and vegetable meal can be baked quickly with minimal effort and little cleanup, perfect for a busy weeknight dinner!Jump to Recipe
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
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.
Originally Published On: January 7, 2019
Last Updated On: February 3, 2020
Sheet Pan Baked Tilapia with Roasted Vegetables
- 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
- 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
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutrition content will vary based on brands used, measuring methods, portion sizes, and more.