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Baked Double Tilapia and Sweet Pepper Orzo
High Protein
Quick
Baked Double Tilapia and Sweet Pepper Orzo

with Fresh Veggie Side and Feta

10 min
Difficulty: 2/3
Mediterranean

These crusted fish fillets are not the only exciting part of this speedy dinner recipe. You'll be blown away by how we use roasted red pepper pesto to flavour both the orzo and fresh veggies.

Allergens

Barley
Oats
Rye
Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Tilapia
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Strainer
Large Bowl
Medium Pot
Measuring Cups

Tags

30-min-or-less
High Protein
Quick
Ingredients
Tilapia

Tilapia

600 g

Orzo

Orzo

170 g

Mini Cucumber

Mini Cucumber

2 unit

Sweet Bell Pepper

Sweet Bell Pepper

1 unit

Tomato

Tomato

1 unit

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Italian Breadcrumbs

Italian Breadcrumbs

2 tbsp

Roasted Pepper Pesto

Roasted Pepper Pesto

0.25 cup

Mayonnaise

Mayonnaise

2 tbsp

Red Wine Vinegar

Red Wine Vinegar

1 tbsp

Dill-Garlic Spice Blend

Dill-Garlic Spice Blend

4 g

Butter

Butter

1 tbsp

Oil

Oil

1.33 tbsp

Sugar

Sugar

0.25 tsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.25 tsp

Preparation
1
Cook orzo and start prep

  • Before starting, preheat the oven to 475˚F.
  • To a medium pot, add 6 cups water and 1 tsp salt (use same for 4 servings). Cover and bring to a boil over high.
  • Wash and dry all produce.
  • To the boiling water, add orzo. Cook uncovered for 12-14 min, stirring occasionally, until tender.
  • Drain and return orzo to the pot, off heat.
  • Meanwhile, core, then cut pepper into 1/4-inch pieces.
  • To an unlined baking sheet, add peppers, and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper. Toss to coat.

2
Roast peppers and tilapia

  • Roast peppers, in the bottom of the oven for 5-8 min, stirring halfway through, until tender and golden.
  • Meanwhile, line another baking sheet with parchment paper, then drizzle with 1 tsp (2 tsp) oil.
  • Pat tilapia dry with paper towels.
  • On the prepared baking sheet, place tilapia. Season with salt, pepper and half the Dill-Garlic Spice Blend.
  • Spread mayo over top. Sprinkle with breadcrumbs, pressing gently to adhere.
  • Roast in the middle of the oven for 8-12 min, until tilapia is cooked through and golden.** 

3
Finish prep

  • Meanwhile, cut cucumber into 1/8-inch-thick slices.
  • Cut tomato into 1/4-inch pieces.

4
Dress veggies and finish orzo

  • To a large bowl, add vinegar, 1/4 tsp sugar and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper. Stir to combine.
  • Add tomatoes and cucumber. Toss to coat.
  • To the pot with orzo, add peppers, roasted red pepper pesto, remaining Dill-Garlic Spice Blend and 1 tbsp (2 tbsp) butter. Stir to combine. Season with salt and pepper.

5
Finish and serve

  • Divide orzo, veggies and tilapia between plates.
  • Sprinkle feta over top.

6

If you've opted for double tilapia, prep and cook in the same way the recipe instructs you to prep and cook the regular portion of tilapia. 

Nutrition per serving

1000

kcal

Calories

42

g

Fat

11

g

Saturated Fat

81

g

Carbohydrate

9

g

Sugar

7

g

Dietary Fiber

77

g

Protein

190

mg

Cholesterol

1210

mg

Sodium

0.5

g

Trans Fat

1550

mg

Potassium

150

mg

Calcium

5.5

mg

Iron

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