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

with Fresh Side Salad 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. Ingredients: Tilapia fillets • Orzo (durum wheat semolina, niacin, ferrous sulphate, thiamine mononitrate, riboflavin, folic acid) (wheat) • Sweet bell pepper • Roma tomatoes • Spinach • Roasted red pepper pesto (roasted red pepper, soybean oil, water, sunflower seeds, garlic, parmesan cheese (milk, bacterial culture, salt, lipase, calcium chloride, microbial enzyme, powdered cellulose), modified corn starch, salt, sugar, herbs, citric acid, spices, xanthan gum, potassium sorbate) (milk) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Italian breadcrumbs (toasted bread crumbs [enriched flour, (wheat flour, malted barley, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid), high fructose corn syrup, corn syrup, partially hydrogenated vegetable oil, water, yeast, salt, sugars (brown sugar, honey, molasses, sugar, dextrose), wheat gluten, whey, soy flour, rye flour, corn flour, oat bran, corn meal, cornstarch, rice flour, potato flour, butter, dough conditioners (mono and diglycerides, sodium and/or calcium stearoyl lactylate, soy lethicin, calcium carbonate, ascorbic acid), yeast nutrients (ammonium sulfate, calcium sulfate, monocalcium phosphate), distilled vinegar, skim milk, buttermilk, citric acid, grain vinegar, datem, potassium iodate, guar gum, calcium phosphate, lactic acid, calcium propionate, potassium sorbate, sesame seeds], salt, imported pecorino romano cheese (sheep’s milk, salt, rennet), spices, natural & artificial flavor, garlic, onion and parsley) (barley, milk, oats, rye, sesame, soy, wheat) • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).

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

Quick
Ingredients
Tilapia

Tilapia

600 g

Orzo

Orzo

170 g

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Tomato

Tomato

1 unit(s)

Baby Spinach

Baby Spinach

56 g

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

1 tsp

Unsalted Butter

Unsalted 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

  • Add orzo to the boiling water. Cook uncovered, stirring occasionally, until tender, 12-14 min.
  • Reserve 1/4 cup (1/2 cup) orzo water. Drain and return orzo to the same pot, off heat.
  • Meanwhile, core, then cut pepper into 1/4-inch pieces.
  • Add peppers and 1/2 tbsp (1 tbsp) oil to an unlined baking sheet. Season with salt and pepper. Toss to coat.
  • Roast in the bottom of the oven, stirring halfway, until tender and golden, 5-8 min.

2
Prep tilapia

  • Line another baking sheet with parchment paper, then drizzle with 1 tsp (2 tsp) oil.
  • Pat tilapia dry with paper towels. Place on the prepared baking sheet. Season with salt, pepper and half the Dill-Garlic Spice Blend.
  • Spread mayo over top. Sprinkle breadcrumbs over top, pressing gently to adhere.

3
Roast tilapia and finish prep

  • Roast in the middle of the oven, until tilapia is cooked through and golden brown, 8-12 min.** 
  • Meanwhile, cut tomato into 1/4-inch pieces.

4
Dress veggies and finish orzo

  • Add vinegar, 1/4 tsp (1/2 tsp) sugar and 1/2 tbsp (1 tbsp) oil to a large bowl. Season with salt and pepper. Stir to combine.
  • Add tomatoes and spinach. Toss to coat.
  • Add peppers, roasted pepper pesto, remaining Dill-Garlic Spice Blend and 1 tbsp (2 tbsp) butter to the pot with the orzo. Stir to combine. Season with salt and pepper, to taste. (TIP: For a lighter sauce consistency, add reserved orzo water, 1-2 tbsp at a time, if desired.)

5
Finish and serve

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

6
Modularity step (under step 2)

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

8

g

Dietary Fiber

78

g

Protein

190

mg

Cholesterol

1230

mg

Sodium

0.5

g

Trans Fat

1600

mg

Potassium

175

mg

Calcium

6.5

mg

Iron

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