Parmesan-Crusted Tilapia with Roasted Broccoli

• 30 min total
• 15 min hands-on
• Serves 4
• 370 kcal
• 42 g protein

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Ingredients

• 2 heads broccoli, cut into florets
• 1½ tbsp olive oil
• ⅓ cup grated parmesan
• ⅓ cup panko breadcrumbs
• 1 tsp garlic powder
• 1 lemon
• 1½ lb tilapia fillets, 4 to 6 fillets
• 2 tbsp mayonnaise
• salt
• black pepper

Method

1. Heat the oven to 425°F (220°C) and line a large rimmed baking sheet with parchment. Toss the broccoli on one half of the sheet with 1 tbsp of the oil, ½ tsp salt and some pepper. Roast 8 minutes.
2. Meanwhile, mix the parmesan, panko, garlic powder, the zest of the lemon and the remaining ½ tbsp oil in a small bowl. Pat the tilapia dry and season lightly with salt and pepper.
3. Push the broccoli to one side and lay the tilapia on the empty half. Spread the tops thinly with the mayonnaise, then press the parmesan crumbs firmly on top.
4. Roast 10–12 minutes, until the crust is golden and the fish flakes easily with a fork (145°F / 63°C). Squeeze half the lemon over the broccoli and cut the rest into wedges to serve.

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