Parmesan Crusted Tilapia with Roasted Garlic Broccoli and Cauliflower

Coming from a family that does not eat much fish, this recipe is a family favorite.  This is a light, yet filling meal, that satisfies your taste buds.  Since fish is so good for you, we were in desperate need to find a recipe that incorporated fish but was delicious as well.  We hope you enjoy this easy, healthy meal that is promisingly divine.  

Ingredients for Parmesan Crusted Tilapia:
4 tilapia fillets
1/2 cup all-purpose flour
1 TBS sea salt
1/4 tsp ground black pepper
4 egg whites
3/4 cup shredded Parmesan cheese
3/4 cup plain bread crumbs
1 TBS (or to taste) fresh italian flat leaf parsley, finely chopped
Olive oil

Directions:
Preheat the oven to 450 degrees F.  Set up a dredging station of three dishes.  The first dish should contain: flour, salt, and pepper.  The second dish should contain: egg whites, hand beat until foamy.  The third dish should contain: Parmesan cheese, breadcrumbs, and parsley.  Set up a cookie sheet, covered with tin foil, at the end of the three dishes.  On top of the cookie sheet, place a cooling rack to hold the fish and spray with non-stick cooking spray.  (This will allow the fish to get crunchy on all sides.)  First, take one fillet of tilapia and cover it in the flour mixture.  Shake off excess flour.  Next, dip the floured fillet in the egg whites and coat.  Take the fillet and lather it with the cheese/breadcrumb mixture.  Place the finished fillet on the cooling rack.  Repeat with the other 3 fillets.  Drizzle each fillet with a light amount of olive oil.  Bake the fish for 20-25 minutes, until brown and crispy on the outside and flaky on the inside.  Enjoy! :)

*We like to serve this fish with a boxed risotto of your choice! Compliments the fish well! :)

Ingredients for the Roasted Garlic Broccoli and Cauliflower:
1 head of cauliflower
4 cups of broccoli florets
Olive oil
3 cloves of garlic, finely chopped
Sea salt, to taste

Directions: 
Preheat the oven to 450 degrees F.  Spray a cookie sheet with non-stick cooking spray.  Chop the cauliflower and broccoli into bite-sized pieces and spread on cookie sheet.  Drizzle olive oil over the pieces of broccoli and cauliflower.  Add the chopped garlic and sea salt to the broccoli/cauliflower mixture and mix with your hands to coat every piece.  Roast the mixture for 20 minutes until slightly browned.  Serve as a side dish with any of your favorite entrees.  Yum!