I purchase frozen tilapia filets at Costco to have them ready for a quick dinner.
The tilapias usually take 8 hours to thaw in the refrigerator although I’ve found that I can take them out frozen and thaw them in cold water. I simply fill a large bowl with cold water and place the tilapias in them, wait 15 minutes, empty out the cold water and replace with new water and start the process over again until they are thawed. This takes maybe 45 minutes to an hour but in a pinch it works better than having to wait 8 hours (unless you’re super organized and remember to take them out in the morning).
This recipe is fairly quick if just a bit messy but it’s a recipe that’s worth making.
I’ve heard it said that tilapia has less Omega 3 levels than salmon but hey, that’s okay. It’s not like one eats it every day, right?
So ~ without further ado, here’s the recipe for you try. Enjoy!
Baked Tilapia with Roasted Vegetables
Ingredients
- 1 tablespoon butter
- 1 garlic clove, minced
- 1/4 cup bread crumbs
- 1/4 cup all-purpose flour
- 1 egg, lightly beaten (at room temperature)
- 4 (6-oz.) tilapia fillets
- Kosher salt
- Ground black pepper
- 2 tablespoons Olive Oil
- 1 (12-oz.) pkg. steam-in-bag fresh broccoli florets
- 2 medium carrots, peeled and sliced diagonally
- 1 lemon, cut into wedges
Instructions
- Preheat the oven to 400°F.
- Melt the butter in a skillet over medium-high heat.
- Add the garlic and cook 30 seconds.
- Add the breadcrumbs to the garlic then cook another 5 minutes.
- Remove the garlic/breadcrumb mixture and put it in a wide based shallow bowl.
- Place the flour and egg in separate shallow bowls also.
- Salt and pepper the tilapia.
- Coat the tilapia in flour then dip it in the egg and lastly coat it in the breadcrumb mixture.
- Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, oil, broccoli, and carrots on a sheet pan coated with cooking spray.
- Add the tilapia to pan.
- Bake everything together at 400°F for approximately 15 minutes or until the tilapia is cooked through.
- Serve with lemon wedges.
Did you know? Tilapia is the fourth most consumed fish in the United States dating back to 2002.
