Crispy Baked Lemon Tilapia
Parmesan Broccoli
Ingredients
- ½ cup quinoa
- ½ cup whole wheat panko breadcrumbs
- 1 Tbsp chopped fresh flat-leaf parsley
- 1 tsp lemon zest
- 1 clove garlic, minced
- ¾ lb tilapia filets, patted dry
- ¼ tsp salt
- ¼ tsp pepper
- 1 large egg, lightly beaten
- 1½ Tbsp butter, melted
Instructions
- Preheat oven to 400°F. Cook quinoa according to package directions.
- Place a wire rack on a rimmed baking sheet; coat with cooking spray.
- Stir together panko, parsley, lemon zest, and garlic.
- Sprinkle fish with salt and pepper; dredge fish in beaten egg and then in panko mixture.
- Place fish on rack; drizzle with butter.
- Bake 10 to 15 minutes or until fish flakes with a fork; serve fish with quinoa.
Side Dish Ingredients
- 1 (12-oz) pkg broccoli florets
- 1½ Tbsp olive oil
- ¼ tsp salt
- ¼ tsp pepper
- 1 clove garlic, minced
- 2 Tbsp freshly grated Parmesan cheese
Side Dish Instructions
- Preheat oven to 400°F. Combine broccoli, oil, salt, and pepper on a baking sheet; bake 20 minutes or until almost tender.
- Add garlic and cheese; bake 5 minutes longer or until broccoli is browned and tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
319
|
99
|
418
|
| Fat (g) | 11 | 8 | 19 |
| Sat. Fat (g) | 5 | 1 | 6 |
| Protein (g) | 30 | 3 | 33 |
| Carb (g) | 26 | 6 | 32 |
| Fiber (g) | 3 | 2 | 5 |
| Sodium (mg) | 285 | 277 | 562 |
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