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Fish is a rarity on this blog, and not because I don’t like it. (Well, okay, salmon isn’t my favorite…) But the main reason I don’t buy fish is because it’s so expensive.

However, when you buy a cheaper cut of fish, and when you buy it at a Target PFresh location, it can turn into quite an affordable dinner.

Tilapia is a light and white fish. But I often find it can taste a bit on the bland side. The back of the tilapia package had a recipe for tilapia fillets crusted in Corn flakes and Parmesan cheese, so I borrowed that idea and transformed it into a really healthy meal–tilapia with some leftover root veggies from a beef stew earlier this week. So. Good.

Panko-Parmesan Crusted Tilapia with Roasted Root Veggies

Serves 3-4


  • 4 (4 oz) frozen tilapia fillets
  • 3/4 cup  Panko bread crumbs
  • 1 egg, beaten
  • 2 tbsp Parmesan cheese
  • dash of cayenne pepper
  • 8 mini red potatoes, halved
  • 1/2 a bag of baby carrots
  • 1/2 a medium onion, sliced
  • 2 tbsp olive  oil
  • 1 1/2 tsp garlic powder
  • salt, pepper, and Parmesan cheese for sprinkling
  • freshly squeezed lemon


1. Preheat oven to 400 degrees.

2. If your fillets are frozen, set them in a cold water bath for 20-30 minutes.

3. While the fillets are thawing, chop your veggies. Toss them in a bowl with the olive oil and garlic powder. Lay them on a baking sheet lined with cooking spray and sprinkle evenly with salt and pepper. Place in the oven and set the  timer for 30 minutes.

4. When the timer hits 20 minutes, start working on the tilapia fillets. Crack and beat one egg in a shallow bowl. In another bowl, mix together the Panko breadcrumbs, Parmesan cheese, and cayenne pepper. Stir with a fork or your hands. Dip each tilapia fillet in the egg, then coat in the breadcrumb mixture. Line evenly on a baking sheet lined with a good coating of cooking spray. Sprinkle any leftover crumbs on top of the fillets.

5. At the 13 or 14 minute mark on the timer, put the fillets in the oven right next to the veggies. Give the veggies a toss. During the last 5 minutes of baking, sprinkle the veggies with Parmesan cheese.

6. Remove both items from the oven when the fillets flake easily with a fork and the veggies are tender and just starting to brown.

7. Sprinkle fresh lemon juice over the fish.  Serve the fish with tartar sauce or ketchup.

My Two Cents: Well this is a Cooking Whims original, what’s not to like? This was also the first time I made fish fillets! But the simplicity of them came as no surprise to me. My mom cooks fish all the time–and it’s so wonderful how fast it all comes together.

I used the leftover veggies I had in my fridge, but fish pairs wonderfully with green veggies like green beans or asparagus. For a lighter starch, I also recommend sweet potatoes.

If you don’t have Panko breadcrumbs, any old breadcrumbs will work just fine–or Corn Flakes like the back of the package suggested.

Enjoy! :)