Pan-fried, flaky tilapia with roasted broccolini and buttery potatoes is a simple, but elegant way to make dinner for your busy weeknights.
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Sometimes it can be overwhelming trying to decide what to eat during the week. Well, let me help you out with this easy and healthy, and not to mention budget-friendly dinner idea.
Ingredients You’ll Need
- Tilapia: We like using pan-fried tilapia for this recipe because it cooks fast, but you can use any other kind of white fish.
- Broccolini: You can also swap this out with broccoli or asparagus
- Baby Potatoes: We used baby potatoes because we don’t need to peel them which makes it easier to prep
- Seasonings: We’re seasoning this meal with cajun flavors such as cayenne pepper, paprika, and garlic powder
Simple Steps to Make Tilapia with Roasted Vegetables
- Pre-heat the oven to 400F.
- Start prepping the baby potatoes and broccolini spears on a sheet pan.
- Bake the seasoned vegetables in the oven until they are tender and the potatoes are golden and crispy.
- Meanwhile, season the tilapia and pan-fry it in a saute pan until the fish turns opaque and flakes easily with a fork.
Reference the recipe card below for detailed instructions.
Meal Prep Tips for this Tilapia Recipe
- Cook Method: If you don’t want to mess with the stovetop, you can also cook the whole dish in the oven. Place the tilapia along with the vegetables and bake everything in the oven.
- Air Fryer Tip: You can also cook the fish and vegetables in an Air Fryer. Cook it at 400F for 7-9 minutes
- Flavor Tip: If you have a lemon on hand, sprinkle the juice of the lemon over the dish. This will brighten up the flavors
- To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
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Frequently Asked Questions
Is this dish healthy?
Yes, it has a good balance of protein, complex carbs, and fiber. Fish is typically also less caloric than beef and chicken if you’re looking for a low calorie option.
What is the best fish to pan fry?
Other than tilapia, flounder, sole, or cod are good options because they are all thin and can cook quickly.
Do you season fish before frying?
Yes, season with herbs and spices to enhance the fish’s flavor.
Cajun Tilapia with Roasted Broccolini and Baby Potatoes
Equipment
Ingredients
Tilapia and Seasonings
Broccolini and Baby Potatoes
Instructions
Notes