Crusted Tilapia with Roasted Veggies

This is so delicious and takes little time to prepare & cook. Go ahead & get the veggies in the oven roasting while you prepare & cook the tilapia. I have a convection oven & find using the convect roast is wonderful, you can bake if you do not have a convection oven. The garlic in the veggies is somewhat crisp & very sweet. Corn & Dairy free! Serves 4

Veggies…5 minutes to prepare, 30-45 minutes to roast or bake
Tilapia… 5 minutes to prepare & 6-10 minutes to cook (depending on size)

TILAPIA

4 Pieces of fresh Tilapia , rinse & pat dry
2-3 tablespoons of Nayonaise or organic mayonnaise
2-3 cups of whole wheat panko breadcrumbs (I use "Ian's Whole Wheat Panko Breadcrumbs". They are available at Lowes Food stores in the health food section or at Whole Foods)
Zest of 1 lemon
Juice of 1 lemon
Salt & pepper
2 tablespoons of fresh rosemary chopped fine, 1tablespoon if using dried
Pinch of cayenne, optional
Extra virgin olive oil or canola oil

Place breadcrumbs on a sheet of wax paper and add zest, herbs, salt & pepper; mix well. In a bowl add Nayonaise & lightly coat tilapia. Pat in breadcrumbs & press to make sure the crumbs adhere well. Heat pan on medium heat & drizzle with oil . Sauté tilapia filets about 3-4 minutes on each side or until brown, turning only once. Squeeze lemon juice over filets.

VEGGIES

4 zucchini’s sliced in 1/8 “ rounds
1 onion, sliced in 1/8 “ rounds
½ pint of either grape or cherry tomatoes pierced with a fork
1 red or yellow pepper, sliced
10-15 cloves of garlic ( I use a whole clove)!
1 cup fresh basil, run your knife through it a couple of times (fresh makes all the difference)!
Sea salt & a few turns of the pepper mill
Extra virgin olive oil


In a roasting pan add all the veggies, salt & pepper. Mince 3-4 cloves of garlic & throw the rest in whole. Drizzle all over with oil & roast for about 15 minutes & toss. Roast another 15 minutes & toss. Continue roasting till al dente. Do not over cook or the veggies will be mushy. Remove from the oven & add the fresh basil, toss, serve & enjoy!

Crusted Tilapia with Roasted Veggies