Entrées Recipes

Tilapia Al Forno with Crispy Roasted Brussels Sprouts

I saw the Tilapia Al Forno recipe in the Wegman’s Menu Magazine and thought it sounded quick and tasty.  Al forno means “from the oven” and the recipe only called for 3 things; basting oil, panko bread crumbs and fish. It also boasted being ready in 7-12 minutes. I prepared some simple Brussels sprouts and a Mediterranean side salad to accompany the crispy topped moist white fillet. Not sure if you like Brussels Sprouts? Give them a go and comment below your final thoughts. When roasted they have a wonderful sweet flavor that we love. Not  to mention they are healthful cruciferous veggies; packed with fiber, phytochemicals and vitamins like K & C (could lower your risk for cancers). I also think they are super cute and  I’m pretty sure I would have loved them as a kid; it’s like eating a whole cabbage in one little bite. Take that Peter Rabbit!



Tilapia Al Forno with Crispy Roasted Brussels Sprouts
Recipe Type: Entree
Author: Cowgirl Beans
Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins
Serves: 2-4
Get the Brussels Sprouts in the oven 20 minutes before the fish and you’ll be set for supper on time.
  • Tilapia
  • 2 Tilapia Fillets
  • olive oil
  • Salt and pepper
  • Pinch of Herbs (thyme, basil, garlic)
  • 1/3 cup Panko breadcrumbs (Ian’s Whole Wheat)
  • Brussels Sprouts
  • 1 lb. cleaned and halved or quartered Brussels Sprouts (wash, trim bottoms and any bruised leaves, cut in half or fourths)
  • Olive oil
  • Salt & Pepper
  • Salad
  • Greens
  • Olive bar accouterments (olives, roasted red peppers, feta,)
Brussels Sprouts
  1. Preheat oven to 350 degrees.
  2. Put Brussels Sprouts in bowl, spray with olive oil, season with salt & pepper.
  3. Spread on baking sheet, spray with more olive oil if needed.
  4. Bake 25-30 minutes, turning with spatula at about 15 minutes.
  1. Turn oven up to 450 degrees.
  2. Spray broiler pan with olive oil. Season tilapia with salt and pepper and place on pan.
  3. Mix panko and pinch of desired herbs in small bowl, drizzle about 1-2 tablespoons olive oil over and mix to combine.
  4. Spoon half of mixture on top of each fillet.
  5. Bake about 8 min or until a thermometer inserted into the thickest part of the fish has reached 130 degrees.
*During the last 3-5 minutes of cooking both the fish & brussels sprouts, if they aren’t looking browned enough, hit the broil and keep an eye on them for perfection. I like the tips of the brussels sprouts leaves to be browned and crispy, matching the texture of the breadcrumb topping.

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