ss.toflyintheworld.com
New recipes

Sheet Pan Baked Tilapia with Roasted Vegetables

Sheet Pan Baked Tilapia with Roasted Vegetables


We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.


Yield

Serves 4 (serving size: 1 fillet and about 1 cup vegetables)

Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. Add lemon wedges and bring to the table for a gorgeous presentation.

Ingredients

  • 1 tablespoon butter
  • 1 garlic clove, minced
  • 2 ounces whole-wheat sourdough bread, finely ground
  • 2.25 ounces all-purpose flour (about 1/2 cup)
  • 1 egg, lightly beaten
  • 4 (6-oz.) tilapia fillets
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 1/2 tablespoons olive oil
  • 1 (12-oz.) pkg. steam-in-bag fresh broccoli florets
  • 2 medium carrots, peeled and diagonally sliced
  • Cooking spray
  • 1 lemon, cut into wedges

Nutritional Information

  • Calories 389
  • Fat 13g
  • Satfat 4g
  • Unsatfat 8g
  • Protein 42g
  • Carbohydrate 27g
  • Fiber 5g
  • Sugars 3g
  • Added sugars g
  • Sodium 598mg
  • Calcium 11% DV
  • Potassium 28% DV

How to Make It

Step 1

Preheat oven to 400°F.

Step 2

Melt butter in a skillet over medium-high. Add garlic; cook 30 seconds. Add breadcrumbs; cook 5 minutes.

Step 3

Place breadcrumb mixture, flour, and egg in three shallow dishes. Top fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Dredge fish in flour; dip in egg. Coat in breadcrumb mixture.

Step 4

Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, oil, broccoli, and carrots on a sheet pan coated with cooking spray; add fish to pan. Bake at 400°F for 15 minutes or until done. Serve with lemon wedges.


Watch the video: Lemon Pepper Tilapia - Oven Roasted Vegetables - Amazing Flavor

Comments:

  1. Tihkoosue

    Your thought will come in handy

  2. Banris

    I wish you good luck to the sea and summer cottages by the sea! Don't talk nonsense! The day was not wasted in vain The man himself fucked up his happiness. You and I are the same ass buttocks. Toast about women: Not so good with you, as bad without you. Large aerosol inscription on the hospital: "Hey, gay, .. stray !!!"

  3. Jerrold

    Your phrase is great

  4. Bodgan

    In this something is and is the good idea. I keep him.

  5. Mistie

    You are not right. I'm sure. We will discuss it. Write in PM.

  6. Epeius

    It absolutely agree with the previous phrase

  7. Hallwell

    Excuse, I thought and moved away from this sentence



Write a message