Broiled Tilapia with Parmesan Roasted Vegetables
- Total Time: 45 mins
- Yield: 4 1x
Description
This broiled fish and roasted veggies meal makes for a quick and nutritious dinner that can be whipped up without firing up the grill.
Ingredients
For the fish marinade:
- 4 tilapia fillets
- 1 tbsp (15 ml) olive oil
- 1 clove garlic, minced
- 1 tsp parsley
- Freshly ground black pepper
For the veggies:
- 1 zucchini, cubed in large chunks
- 1 yellow squash, cubed in large chunks
- 1 heirloom tomato, cubed
- 1/2 cup (120 ml) red pepper, diced
- 1/2 cup (120 ml) sweet onion, diced
- 1/2 cup (120 ml) freshly grated parmesan cheese
- 1 tbsp (15 ml) olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions
For the fish:
- Place tilapia fillets in an oven safe baking dish.
- Mix marinade ingredients and pour over the fish.
- Preheat broiler and let sit for 5 minutes.
- Cook under broiler (about 6-8 inches under) for 3 minutes on each side or until done.
For the veggies:
- Preheat oven to 450°F.
- Place veggies in a large, oven safe baking dish.
- Toss with shredded cheese, olive oil, minced garlic and salt and pepper.
- Roast for 25 minutes, or until veggies have reached your desired texture.
- Prep Time: 10 mins
- Cook Time: 35 mins
- Category: Main
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 310
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Frequently Asked Questions
Why do the fish and vegetables cook at different temperatures using different methods?
The tilapia fillets are broiled (a high, direct top heat) for just 3 minutes per side — about 6–8 inches under the broiler — while the vegetables roast at 450°F for 25 minutes. Fish cooks much faster than dense vegetables, so the two components are cooked separately and combined when serving.
What does the Parmesan do for the roasted vegetables?
The 1/2 cup of freshly grated Parmesan is tossed directly with the zucchini, yellow squash, heirloom tomato, red pepper, and sweet onion before roasting at 450°F. It coats the vegetables and forms a savory, slightly crispy crust as it melts and browns over the 25-minute roast.
