This delicious tilapia and vegetable meal can be baked quickly with minimal effort and little cleanup, perfect for a busy weeknight dinner!
Jump to RecipeHaving 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
Sheet Pan Baked Tilapia with Roasted Vegetables
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
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.
This sounds so good and so easy to make. My husband loves fish and I am not a huge fan but I think I will try this for him!
We love easy meals here. And I am not a big fish eater, but I like tilapia since it is mild.
Mmmm that looks like an amazing meal. Yet again I am practically drooling on my keyboard.
It’s such a great one, and so easy to make and clean up, too!
I am definitely going to try this tomorrow! My parents in law visited and brought us a bunch of fish so this is perfect timing! Looks so yummy!
Oh that sounds like it was meant to be! And this meal is so easy, you can’t beat it!
Looks delicious! We don’t eat tilapia, but I bet it would work with other fish just as well.
I’m sure this would work with other fish. Tilapia is the only one I really care for since it’s so mild.
Wow! I never thought to bread the tilapia, we used to eat it often. My kids still eat fish, I’ll have to try this for them one night.
We’ve done breaded chicken a lot, so figured it could work well on the fish, too!
I’ve never heard about Baked Tilapia and this is new dish for me and I need to try this one YUMMY <3
It’s an easy way to make a quick fish dinner. And one pan means easy clean up, too!
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!
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.
I love sheetpan meals! They are so great and easy! THis one sounds delish!
Sheet pan and one pan meals are the best! I hate cleaning dishes 🙂
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.
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!
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.
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.
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.
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.
This is such a healthy dish. I need to start making this for my husband! 🙂
I usually don’t eat a lot of vegetables, but they are so good when paired with the fish this way. It makes me eat them a bit more 🙂
Omg can we say yum?!? I’m always looking for new seafood recipes!!! Must give this a try. Looks delicious
It’s delicious, and it’s so simple to make and cleanup afterwards, too!
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!
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!
Yummy 😋
I want to do this ❤️ Yummy
It’s so good, and so easy. I hope you get a chance to try it out!
This is such a simple dish! Love it! I would make it with salmon though.
You could easily change out the type of fish. We just always have tilapia in the freezer since I prefer milder fish.
Oh, this looks so delicious! I would really love a bite right now! Those carrots look so amazing!
It’s such a great simple meal. And the vegetables come out perfect in this one!
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.
One-pan recipes are the best! It would be a great way to cook an easy fish dinner to get back into cooking with it.
I’ve never even heard of Tilapia… but I love fish and this looks like a delicious dish. And quick to make too, which is always a winner in our house!
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.
Sheet pan meals are my ALL TIME FAVORITE meals! So easy to prepare and clean up and IMO roasting food makes it taste the best!
I love sheet pan or one-pan meals for the same reason! And roasting veggies is my favorite way to have them cooked since it still keeps a slight crisp to them.
We can easily get fresh and frozen fish here and Tilapia is one of my favourite. Would love to try this recipe since I have some Tilapia in the fridge.
It’s such an easy one to do, especially if you already have the fish. Just add whatever veggies you may have and you have a meal!
I’d try this with the family. The boys love fish and veggies. We do sheet recipes throughout the week. They’re quicker to make than stove top.
Sounds like a great family recipe for you! I love doing easy sheet pan recipes during the crazy weeknights.
What a lovely healthy dinner for sure. I love the look of all those colourful green and orange veggies xx
I try to add “color” whenever I can to our meals. We definitely don’t eat enough around here.
Some of our family are allergic to fishes, but at one time, we had fish left and used it for a meal because we wanted to make a use of it haha. Great recipe!
I understand, my mom is very allergic to seafood. This could also work well with chicken if you wanted to try it that way.
Besides sheet pans, totally love that this yummy, healthy dish only takes 10 minutes to prepare!
It’s such an easy meal, and so quick and healthy. It’s perfect for busy nights.
I don’t really eat fish but this recipe sounds great and perfect for those who loves fish and seafood
I don’t eat a lot of fish, but this one is delicious. You could also sub in chicken for the fish if you prefer that.
WOW! I will try this out. Easy and fast to prepare.:)
You know we love quick and easy meals here! I hope you enjoy 🙂