Tilapia Sheet Pan Dinner
Tilapia Sheet Pan Dinner
Serves 2
Fish is a constant battle in our house. Some of us like it, some of us don’t. Some are very concerned about the “fishiness” of certain types of fish.
Unfortunately for Lann, I like all types of fish and I am not afraid to cook it. I even got to try fried smelt (an old Milwaukee classic) recently and thought it was fantastic!
Tilapia is a great white fish for people who have fishiness level concerns like Lann. It has a very neutral flavor and will take on the flavor of whatever you bread it in or sauce you use. It also bakes beautifully for quick dinners.
This recipe is inspired out of pure desperation. A few years ago I discovered the best Parmesan breaded tilapia in the seafood counter at Whole Foods in Chicago. They sold it in packs of 10 -12 filets which I would race home from Chicago with to freeze in individual portions. Needless to say, I was thrilled when Whole Foods came to our neighborhood. Unfortunately, our local Whole Foods is very small and does not carry my favorite Parmesan tilapia. I figure the second best thing to Whole Food’s version is my own.
This is a great weeknight dinner because it only takes a pot and a pan and comes together in under 40 minutes.
For the fish:
1/3 cup whole wheat bread crumbs
1/3 cup grated Parmesan cheese
1 tablespoon dry Italian herbs (I use Penzey’s Pasta Sprinkle but any Italian herb
combo will work)
½ teaspoon salt
½ teaspoon pepper
2 tilapia filets
For the veggies:
1 small to medium head of broccoli, trimmed and cut into bite size pieces
1/3 lb fingerling or baby Yukon potatoes
2-3 tablespoons olive oil
Salt and pepper to taste
Lemon slices for serving
Parboil your baby potatoes until fork tender. Drain them and set them aside.
Mix together the breadcrumbs, grated cheese, herbs, salt and pepper in a shallow bowl. Dredge both sides of the tilapia fillets and lay the on one half of the baking sheet.
Toss the chopped broccoli with ½ of the olive oil, salt and pepper. Take the other half of the baking sheet and divide it in half, on one half spread out the broccoli.
Toss your parboiled potatoes with the remaining olive oil, salt and pepper. Spread them out on the remaining part of the baking sheet.
Bake at 400 for 12-18 minutes depending the thickness of your fillets. The fish is done when it is opaque and flaky.
Serve the fish with lemon slices on the side.