Crouton Crusted Fish
Roasted Butternut Squash and Broccoli
Ingredients
- ½ cup all-purpose flour
- 1 tsp dried basil
- ¼ tsp salt
- ¼ tsp pepper
- ¼ cup milk
- 1 large egg
- 1 (5-oz) pkg cheese-and-garlic croutons, crushed
- 1½ lb tilapia fillets
Instructions
- Preheat oven to 450°F. Stir together flour, basil, salt, and pepper in a shallow dish. Whisk together milk and egg in a second shallow dish. Place crushed croutons on a large plate.
- Dredge fish in flour mixture; shaking off excess. Dip in egg mixture and dredge in crushed croutons to coat.
- Place on a lightly greased rimmed baking sheet. Bake 10 minutes or until fish flakes with a fork.
Side Dish Ingredients
- 2 (16-oz) pkg peeled, cubed butternut squash
- 3 Tbsp olive oil, divided
- 1 tsp salt, divided
- 1 tsp pepper, divided
- 2 (12-oz) pkg broccoli florets
Side Dish Instructions
- Preheat oven to 450°F. Toss squash with 2 Tbsp oil and ½ tsp each salt and pepper on a foil-lined rimmed baking sheet. Bake 15 minutes.
- Toss broccoli with 1 Tbsp oil and ½ tsp each salt and pepper; on a second foil-lined rimmed baking sheet. Add to oven with squash, and bake 10 minutes or until broccoli and squash are browned and tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
230
|
160
|
390
|
| Fat (g) | 7 | 7 | 14 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 27 | 5 | 32 |
| Carb (g) | 15 | 24 | 39 |
| Fiber (g) | 0 | 6 | 6 |
| Sodium (mg) | 279 | 424 | 703 |
Kid-Friendly Meal Plan
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