Our seafood meal for the week was baked tilapia. This is incredibly quick to make - the only prep work is chopping vegetables (although you could always buy pre-chopped or frozen vegetables). It was also really good with very light flavors. Tilapia is very mild (it doesn't have a very "fishy" taste to it) so it would be a good choice even for those who don't usually like fish.
I didn't use measurements for spices - it's really easy to just sprinkle each fillet with the different spices - but in the recipe below, I guessed what measurements I ended up using. Finally, We rounded out the meal with corn on the cob (the corn here is so good we've been having it at least once a week!).
Baked Tilapia with Roasted Vegetables
Taken from: AllRecipes
- 4 (4 ounce) fillets tilapia
- 2 teaspoons olive oil
- 1/4 teaspoon Old Bay Seasoning
- 1/4 teaspoon cayenne
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried parsley
- salt & pepper
- 1 lemon, 1/2 sliced and 1/2 juiced
- 1/4 cup whole wheat bread crumbs (I used store-bought but you could also run a bread slice through a food processor)
- vegetables for roasting (I used cauliflower, broccoli and red pepper)
-Place the tilapia fillets in the bottom of the baking dish and brush with olive oil and squeeze the 1/2 juiced lemon onto the fish.
-Season with spices and sprinkle with salt and pepper.
-Pat bread crumbs on the tops of each fish fillet and spray with cooking spray.
-In a separate baking sheet covered with aluminum foil, arrange the mixed vegetables, cover with olive oil, and season lightly with salt and pepper.
-Cover the dish and bake for 20 to 25 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork. Serve with sliced lemon.