
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.
Free on iPhone · servings scaled, grocery list written for you.
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
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| broccoli | 1 crown | 2 crowns | 3 crowns |
| lemon | 1 | 2 | 3 |
| Parmesan cheese | 1 oz | 2 oz | 3 oz |
| pine nuts | ¼ cup | ½ cup | ¾ cup |
| tilapia fillet | ¾ lb | 1 ½ lb | 2 ¼ lb |
| zucchini squash | 1 medium | 2 medium | 3 medium |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.