Recipe Detail

Baked Tilapia with Roasted Vegetables

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  1. 1 tablespoons - butter
  2. 1 cloves - garlic minced
  3. 1/4 cups - whole-wheat sourdough bread (or bread crumbs) finely ground
  4. 1/2 cups - all-purpose flour
  5. 1 - egg lightly beaten
  6. 4 - tilapia fillets (6 oz. each)
  7. 3/4 teaspoons - salt divided
  8. 1/2 teaspoons - freshly ground black pepper divided
  9. 1 1/2 tablespoons - olive oil
  10. 1 packages - 12 oz. steam-in-bag fresh broccoli florets
  11. 2 - medium carrots peeled and diagonally sliced
  12. 1 - lemon cut into wedges


Preheat oven to 400 degrees F.

Melt butter in skillet over medium-high heat. Add garlic; cook for 30 seconds. Add breadcrumbs, and cook while stirring for 3-5 minutes just until lightly browned.

Place breadcrumb mixture in one bowl, flour in another bowl, and egg in a shallow dish. Season fish fillets with salt and pepper. Dredge fish in flour, then dip in egg. Coat in breadcrumb mixture.

Combine olive oil with a little salt and pepper, the broccoli and carrots and toss 'til vegetables are coated. Place on a baking sheet pan lined with aluminum foil and spritzed with cooking spray. Add fish to the pan.

Bake in preheated oven for 15 minutes or until done. Serve with lemon wedges.


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