Sheet Pan Baked Tilapia with Roasted Vegetables

Sheet Pan Baked Tilapia with Roasted Vegetables

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

Having some fish in the freezer is great for the nights you don’t have a meal planned because 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. 

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 clean up. 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, but 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.

Sheet Pan Baked Tilapia with Roasted Vegetables

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

Sheet Pan Baked Tilapia with Roasted Vegetables

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

Sheet Pan Baked Tilapia with Roasted Vegetables

Recipe

Sheet Pan Baked Tilapia with Roasted Vegetables

Sheet Pan Baked Tilapia with Roasted Vegetables

This delicious fish and vegetable meal can be prepared 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 1 vote

Ingredients

  • 1 head broccoli
  • 4 carrots
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp parsley
  • 4 tilapia fillets
  • 1 egg
  • 2 cups flour
  • 1/2 cup bread crumbs
  • 1/2 tsp salt
  • 1 tsp pepper

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
Calories 571 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g10%
Cholesterol 125mg42%
Sodium 587mg24%
Potassium 1306mg37%
Carbohydrates 74g25%
Fiber 8g32%
Sugar 6g7%
Protein 48g96%
Vitamin A 11195IU224%
Vitamin C 139.2mg169%
Calcium 149mg15%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

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Sheet Pan Baked Tilapia with Roasted Vegetables
Sheet Pan Baked Tilapia with Roasted Vegetables

15 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!

  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.

  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.

  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.

  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!

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