Are you ready to transform your ordinary dinner into a restaurant-worthy culinary experience? Get ready to impress your family and friends with this incredibly easy yet absolutely delectable Broiled Tilapia with Parmesan Roasted Vegetables recipe! In just 30 minutes, you'll create a stunning Italian-inspired dish that looks like it took hours to prepare, but requires minimal effort and delivers maximum flavor.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 4 tilapia fillets
- 1 cup broccoli florets
- 1 cup cherry tomatoes
- 1/2 cup grated Parmesan cheese
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat your oven to 425°F (220°C). This temperature is ideal for roasting vegetables and broiling fish to achieve a nice golden crust.
- In a large mixing bowl, combine the broccoli florets and cherry tomatoes. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper to taste. Toss the vegetables until they are evenly coated.
- Spread the seasoned vegetables in a single layer on a baking sheet lined with parchment paper. Make sure they are not overcrowded to allow for even roasting.
- Place the baking sheet in the preheated oven and roast the vegetables for about 15 minutes, or until they are tender and slightly caramelized.
- While the vegetables are roasting, prepare the tilapia fillets. Pat them dry with paper towels and season both sides with salt and pepper.
- In a large oven-safe skillet, heat the remaining tablespoon of olive oil over medium-high heat. Once the oil is hot, carefully add the tilapia fillets to the skillet.
- Sear the tilapia for about 3-4 minutes on one side, until it is golden brown. Do not move the fish around to ensure a good sear.
- Once the tilapia is nicely seared, carefully flip the fillets over. Sprinkle the grated Parmesan cheese evenly over the top of each fillet.
- Transfer the skillet to the oven (along with the baking sheet of vegetables) and broil the tilapia for an additional 5-7 minutes, or until the cheese is melted and bubbly and the fish flakes easily with a fork.
- After broiling, remove both the tilapia and the roasted vegetables from the oven. Allow them to cool for a minute.
- To serve, place a tilapia fillet on each plate alongside a generous portion of the Parmesan roasted vegetables. Enjoy your delicious Italian-inspired meal!
Tips
- Pat the tilapia fillets completely dry before seasoning to ensure a perfect golden sear.
- Use an oven-safe skillet to seamlessly transition from stovetop to broiler.
- Don't overcrowd your baking sheet when roasting vegetables - this ensures they caramelize instead of steam.
- Watch the broiling process carefully to prevent overcooking the delicate fish.
- Use fresh, high-quality Parmesan cheese for the best melting and flavor results.
- Let the fish rest for a minute after cooking to help it retain its moisture and tenderness.
- For extra flavor, consider adding a squeeze of fresh lemon juice just before serving.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 5g
Protein: 32g
Fat: 13g
Saturated Fat: 4g
Cholesterol: 85mg
