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Breaded baked tilapia in the center of roasted broccoli and carrots on a metal sheet pan on a wooden surface
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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!
Course Main Dish
Cuisine American
Keyword fish, seafood, vegetable
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 servings
Calories 541kcal
Author Stephanie Lynch

Equipment

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

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

Nutrition

Serving: 1serving | Calories: 541kcal | Carbohydrates: 64g | Protein: 49g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 167mg | Sodium: 748mg | Potassium: 1388mg | Fiber: 9g | Sugar: 10g | Vitamin A: 16703IU | Vitamin C: 139mg | Calcium: 191mg | Iron: 6mg