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Baked Tilapia and Sweet Pepper Orzo
Prepped in 10
Quick
Baked 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. Ingredients: Tilapia fillets • Orzo (durum wheat semolina, niacin, ferrous sulphate, thiamine mononitrate, riboflavin, folic acid) (wheat) • Sweet bell pepper • Cucumber • Roma tomatoes • 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 lecithin, 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

30-min-or-less
Quick
Ingredients
Tilapia

Tilapia

300 g

Orzo

Orzo

170 g

Mini Cucumber

Mini Cucumber

2 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Tomato

Tomato

1 unit(s)

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.

Nutrition per serving

860

kcal

Calories

40

g

Fat

11

g

Saturated Fat

81

g

Carbohydrate

9

g

Sugar

7

g

Dietary Fiber

47

g

Protein

115

mg

Cholesterol

1130

mg

Sodium

0.5

g

Trans Fat

1100

mg

Potassium

150

mg

Calcium

5

mg

Iron

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