Baked Parmesan Crusted Tilapia with Rice Pilaf and Broccoli

Crunchy, Flaky, Healthy and a Perfect combo for all fish lovers – Panko parmesan crusted oven baked tilapia with steamed broccoli and rice pilaf.

Fish is my favorite (ha ha, my coastal background pops up again!), yeah that’s the fact, and I cook it regularly at home. But this time for a change I thought to stay away from the usual Indian masala, curry type recipes which I prepare often and try out a non-spicy version, a bread crumbed fish.

This recipe is so simple as it hardly takes a few minutes to prep and another 15 minutes to cook.

I have used tilapia fillets covered in a panko crust (you can also use normal breadcrumbs instead). I was a bit confused with the choice of sides as mostly all of my fish recipes go with rice or flat bread, and so this time I did some research to pick the ideal sides for this tilapia dish. I finally chose a simple rice pilaf and steamed broccoli. And to finish it, a drizzle of lemon juice! Done, your dish is ready!!!

Prep time        : 20 – 25 minutes
Serves              : 2 servings

INGREDIENTS

For Parmesan crusted Tilapia:

Tilapia fillets                                   : 2
Parmesan cheese                           : ½ cup
Italian herbs (dried)                       : 1 teaspoon (optional)
Panko Breadcrumbs                     : 1 cup
Pepper                                               :  1tbsp
Olive oil                                            : as required
Salt                                                     : as required
Fresh parsley                                   : 1 tbsp (finely chopped)
Lemon                                               : ½ of one lemon (drizzle)
Broccoli florets                               : 8- 12

For Rice Pilaf:

Long grain white rice                    : 1 cup
Butter                                                 : 3 tbsp
Garlic                                                 : 1 (finely chopped)
White/Yellow onion                      : 1 (sliced into cubes)
Parsley                                               : 1 tbsp (finely chopped)
Low sodium chicken broth          : 1 ½ cup
Water                                                  : 1 cup

INSTRUCTIONS

For Parmesan crusted Tilapia:

1. Preheat oven to 400 degrees.
2. In the meantime clean and pat tilapia fillets. In a small bowl mix the dried ingredients; panko breadcrumbs, italian herbs (dried), pepper, salt, and parmesan cheese.
3. Brush tilapia with olive oil on both sides and dip it in the prepared dry mixture.
4. Top with chopped fresh parsley leaves.
5. Bake for about 12 to 15 mins until the fish becomes flaky inside. Serve with a drizzle of lemon juice.

Steam cook broccoli and keep aside. You can also drizzle olive oil, salt, and pepper if you don’t like plain steamed broccoli.

For Rice Pilaf:

1. Wash and soak rice in water for about 15 minutes.
2. Drain it and keep aside.
3. In the meantime, heat butter in a pan. Add chopped garlic and saute till the raw smell settles down.
4. Add sliced onion, salt and saute on a low flame for about 3 minutes. Ensure not to burn the onions.
5. Add drained rice, and stir and toast well. Toast until the rice become white and starts to crack.
6. Add chicken broth and water, cover and cook the rice till the water dries out.
7. Add chopped parsley leaves, and fluff the rice.

Serve baked tilapia with rice pilaf and steamed broccoli.

Note:

• For this recipe I used panko breadcrumbs which is a Japanese style breadcrumbs commonly used to coat deep fried foods. As it is made from bread without crust, deep frying foods will stay crispy and crunchy. As an alternative you can also use a homemade version.
• Dried Italian herbs consist of Marjoram, Oregano, Thyme, Savory, Basil, Sage and Rosemary, and are readily available in stores.