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Broiled Parmesan Tilapia with Sautéed Broccoli, Zucchini & Pine Nuts, plated

Vegetarian · 25 min

Broiled Parmesan Tilapia with Sautéed Broccoli, Zucchini & Pine Nuts

  • 25 min
  • 2–6 servings
  • 659 kcal / serving

A quick weeknight meal where broiled tilapia gets a parmesan-m mayo topping while a mix of broccoli and zucchini sautés with pine nuts for a light, satisfying finish.

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Baked · Vegetarian · 25-minute dinner

Ingredients

  • 1 crownbroccoli
  • 1lemon
  • 1 ozParmesan cheese
  • ¼ cuppine nuts
  • ¾ lbtilapia fillet
  • 1 mediumzucchini squash
  • lemons

From the pantry: basil, dried, black pepper, extra virgin olive oil, mayonnaise, onion powder, salt

Cookware

aluminum foil · baking sheet pan · chef's knife · citrus juicer (optional) · colander · cutting board · grater · measuring cups · measuring spoons · mixing bowls · nonstick skillet · oven mitts · spatula · stirring spoon

Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes

More recipes with: zucchini

More dinner ideas: easy dinners · dinners for two

Shopping list by aisle

Produce

  • 1 crownbroccoli
  • 1lemon
  • 1 mediumzucchini squash
  • lemons

Meat & seafood

  • ¾ lbtilapia fillet

Dairy, eggs & chilled

  • 1 ozParmesan cheese

Pantry & dry goods

  • ¼ cuppine nuts

4 aisles for this recipe. Plan a week in MealPot and it merges every dinner into one list in this order, scaled to your household.

Ingredients for 2, 4 and 6 servings

Ingredient2 servings4 servings6 servings
broccoli1 crown2 crowns3 crowns
lemon123
Parmesan cheese1 oz2 oz3 oz
pine nuts¼ cup½ cup¾ cup
tilapia fillet¾ lb1 ½ lb2 ¼ lb
zucchini squash1 medium2 medium3 medium

Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.

Directions

  1. Preheat the broiler to high and position the rack near the top of the oven; line a baking sheet with aluminum foil and lightly oil it.
  2. Wash the produce and pat dry; separate the broccoli into florets and cut the stems into smaller pieces, then add the zucchini pieces to the bowl with the broccoli.
  3. Juice one lemon into a small bowl, then grate the Parmesan and stir it into the lemon juice along with mayonnaise, onion powder, dried basil, salt, and pepper to make a spreadable sauce.
  4. Pat the tilapia dry with paper towels, place on the prepared sheet, and drizzle with olive oil; slide the fish into the oven and broil until nearly cooked through, about 4 minutes.
  5. While the fish cooks, heat a skillet over medium; add a drizzle of olive oil and the broccoli, zucchini, pine nuts, salt, and pepper, sautéing until the vegetables are tender-crisp, about 6–7 minutes.
  6. When the fish is almost done, remove the sheet, spread the mayo-Parmesan mixture over the fillets, then return to the oven to broil until the topping browns and the fish is cooked through, about 1–2 minutes more.
  7. Serve by dividing the fish and vegetables onto plates and enjoying as a complete weeknight dinner.

Two tips

  • Prep the vegetables up to a day ahead and store in the fridge for faster assembly.
  • For a different crunch, swap pine nuts with chopped almonds while keeping the rest of the ingredients the same.

Nutrition per serving

Calories
659 kcal
Protein
46 g
Carbs
14 g
Fat
49 g
Fiber
4 g
Sodium
187 mg

Estimates from the recipe's published nutrition data; they change with the version you pick above.

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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.

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