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Breaded Tilapia and DIY Tartar Sauce
Very High Fibre
Family Friendly
High Protein
Breaded Tilapia and DIY Tartar Sauce

with Potato Coins

8 min
Difficulty: 2/3
Canadian

Ingredients: Yellow potato • Tilapia fillets • Zucchini • Mayonnaise (mustard, egg) (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) • Dill pickles (cucumbers, water, vinegar, salt, calcium chloride, sodium benzoate, natural flavours, polysorbate 80, turmeric) • Lemon • Italian breadcrumbs (barley, milk, oats, rye, sesame, soy, wheat) (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) • Zesty garlic blend (sulphites) (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid).

Allergens

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

Tags

30-min-or-less
Very High Fibre
Classic-plates
Family Friendly
Regional-specialty
High Protein
Under 50g of Carbs
High-protein-picks
Ingredients
Tilapia

Tilapia

300 g

Mayonnaise

Mayonnaise

8 tbsp

Italian Breadcrumbs

Italian Breadcrumbs

4 tbsp

Zesty Garlic Blend

Zesty Garlic Blend

7 g

Yellow Potato

Yellow Potato

350 g

Dill Pickle, sliced

Dill Pickle, sliced

84 mL

Zucchini

Zucchini

1 unit(s)

Lemon

Lemon

1 unit(s)

Salt

Salt

0.125 tsp

Oil

Oil

5 tsp

Pepper

Pepper

0.25 tsp

Preparation
1
Prep and roast potato coins

  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce.
  • Remove any brown spots from potatoes, then cut into 1/4-inch rounds.
  • To a parchment-lined baking sheet, add potatoes and 1 tbsp oil. (NOTE: For 4 servings, use 2 baking sheets, with 1 tbsp oil per sheet.) Season with salt, pepper and half the Zesty Garlic Blend. Toss to coat.
  • Roast in the middle of the oven for 23-25 min, flipping halfway through, until tender and golden. (NOTE: For 4 servings, roast in the middle and bottom of the oven, rotating sheets halfway through.)

2
Coat and roast tilapia

  • Measure 2 tbsp (4 tbsp) mayo and set aside. (NOTE: Reserve remaining mayo for step 4.)
  • In a small bowl, combine breadcrumbs and 1 tsp (2 tsp) oil.
  • Pat tilapia dry with paper towels.
  • On another parchment-lined baking sheet, place tilapia.
  • Season tilapia with remaining Zesty Garlic Blend, salt and pepper. Spread measured mayo over top. Top with breadcrumbs, pressing down gently to adhere.
  • Roast in the top of the oven for 14-17 min, until tilapia is cooked through.**

3
Prep

  • Meanwhile, halve zucchini lengthwise, then cut into 1/2-inch half-moons.
  • Zest, then juice half the lemon. Cut remaining lemon into wedges.
  • Drain pickles. Very finely chop 2 tbsp (4 tbsp).

4
Make DIY tartar sauce

  • To a medium bowl, add reserved mayo, chopped pickles, 1 tsp (2 tsp) lemon juice and 1/4 tsp (1/2 tsp) lemon zest. (Like things zesty? Add more lemon zest!)
  • Season with pepper, then stir to combine.

5
Cook zucchini

  • Heat a large non-stick pan over medium-high.
  • When hot, add 1 tsp (2 tsp) oil, then zucchini. Season with salt and pepper.
  • Cook for 4-5 min, stirring often, until tender-crisp.

6
Finish and serve

  • Divide tilapia, potato coins, zucchini and remaining pickles between plates.
  • Serve DIY tartar sauce alongside for dipping.
  • Squeeze a lemon wedge over top, if you like.

Nutrition per serving

810

kcal

Calories

54

g

Fat

7

g

Saturated Fat

48

g

Carbohydrate

6

g

Sugar

7

g

Dietary Fiber

38

g

Protein

115

mg

Cholesterol

1310

mg

Sodium

0

g

Trans Fat

1550

mg

Potassium

100

mg

Calcium

3.5

mg

Iron

with DIY Tartar Sauce and Potato Coins

2/3
Family Friendly

with DIY Tartar Sauce and Potato Coins

8 min 2/3
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Quick

with DIY Tartar Sauce and Potato Coins

8 min 2/3
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with DIY Tartar Sauce and Potato Coins

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with DIY Tartar Sauce and Potato Coins

8 min 2/3
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Quick
Golden Breaded Tilapia
Prepped in 10

with DIY Tartar Sauce and Potato Coins

2/3

with DIY Tartar Sauce and Potato Coins

8 min 2/3
Family Friendly
Quick

with DIY Tartar Sauce and Potato Coins

2/3
Family Friendly

with DIY Tartar Sauce and Potato Coins

2/3
Family Friendly

with DIY Tartar Sauce and Potato Coins

8 min 2/3
Family Friendly
Quick
8 min 2/3
Very High Fibre
Family Friendly
Under 50g of Carbs

with DIY Tartar Sauce and Potato Coins

8 min 2/3
Family Friendly
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