Crusted Tilapia Fillets Recipe With Roasted Veggies — Delicious One-Pan Easy Supper
Panko, mayo and capers are the secret to the perfectly crispy coating
Tired of the same old beef and chicken dishes for dinner? Swap out those heavy proteins for a lighter fish option instead. Tilapia is deliciously flaky and can easily be baked, thrown in the air fryer, deep fried or sautéed in a pan — it all depends on what you’re in the mood for! And out Crusted Tilapia Fillets recipe cooks up to perfection on a sheet pan
What’s a little different about this fish dish, specifically, is that the fillets are only topped with panko and not fully coated or breaded. This allows for a flaky, tender inside and crispy crunchy outside. We paired our with carrot and zucchini sticks that bake right alongside the fish for a one-pan easy meal, but feel free to include any veggies of your choice. Let us know your creative twists in the comments below!
Yields
Total Time
Prep Time
Cook Time
Ingredients
- 1 cup seasoned panko
- 2 Tbs. + ⅓ cup mayonnaise
- 1 Tbs. chopped fresh parsley
- 1 Tbs. drained capers
- 2 tsp. lemon juice
- 2 carrots, cut into sticks
- 1 Tbs. olive oil
- ¼ tsp. + ⅛ tsp. salt
- 2 zucchini, cut into sticks
- 4 (4–5 oz.) tilapia fillets
- Parsley leaves, lemon zest strips and lemon halves
Instructions
PrintHeat oven to 400°F. Coat rimmed baking sheet with cooking spray. In bowl, mix panko, 2 Tbs. mayonnaise, parsley and capers. In separate bowl, mix remaining mayonnaise and lemon juice.
In bowl, toss carrots with 1½ tsp. oil and ⅛ tsp. salt. In separate bowl toss zucchini with remaining 1½ tsp. oil and ⅛ tsp. salt. Spread carrots on baking sheet. Roast 10 min. Add zucchini; roast until tender, 7–8 min.
Place tilapia over vegetables. Sprinkle with remaining salt and top with panko mixture. Bake until fish is opaque, 6–7 min. Serve with mayonnaise mixture. Garnish with parsley and lemon.
Nutrition
- Calories: 420
- Fat: 25 gram
- Saturated Fat: 3 gram
- Protein: 27 gram
- Carbohydrate: 22 gram
- Fiber: 2 gram
- Cholesterol: 75 mg
- Sugar: 5 gram
- Sodium: 570 mg
