with Zucchini and Tomato Orzo
This tilapia is topped with Parmesan and crispy Italian breadcrumbs, giving the mild fish a satisfying crunch. Orzo tossed with zucchini and tomatoes in a light garlicky sauce amps up the Mediterranean inspiration.
Allergens
Utensils
Tags
Tilapia
300 g
Mayonnaise
2 tbsp
Italian Breadcrumbs
4 tbsp
Orzo
170 g
Baby Tomatoes
113 g
Zucchini
1 unit(s)
Parmesan Cheese, shredded
0.25 cup
Zesty Garlic Blend
1 tbsp
Vegetable Stock Powder
1 tbsp
Pepper
0.063 tsp
Unsalted Butter
2 tbsp
- Add orzo to the boiling water. Cook uncovered, stirring occasionally, until tender, 10-12 min.
- Reserve 1/2 cup (1 cup) pasta water, then drain and return orzo to the same pot, off heat.
- Meanwhile, halve tomatoes.
- Halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- Heat a large non-stick pan over medium heat.
- While the pan heats, pat tilapia dry with paper towels. Season with 2 tsp (4 tsp) Zesty Garlic Blend.
- Add tilapia to a parchment-lined baking sheet.
- When the pan is hot, add 1 tbsp (1 1/2 tbsp) butter and breadcrumbs.
- Toast, stirring often, until butter melts and breadcrumbs are golden, 1-2 min.
- Remove from heat.
- Spread mayo over tops of tilapia.
- Sprinkle toasted breadcrumbs over mayo, pressing down gently to adhere.
- Roast in the middle of the oven, until tilapia is cooked through, 8-10 min.**
- Meanwhile, reheat the same pan (from step 2) over medium-high.
- When the pan is hot, add 1 tbsp (1 1/2 tbsp) butter, then swirl until melted.
- Add zucchini. Cook, stirring occasionally, until tender-crisp, 3-4 min.
- Add tomatoes, stock powder, remaining Zesty Garlic Blend, orzo and reserved pasta water.
- Season with pepper, then bring to a simmer.
- Once simmering, reduce heat to medium.
- Add Parmesan. Stir until Parmesan melts and mixture thickens slightly and coats orzo, 2-3 min.
- Divide orzo between plates. Top with tilapia.
790
kcal
Calories
31
g
Fat
13
g
Saturated Fat
81
g
Carbohydrate
7
g
Sugar
7
g
Dietary Fiber
49
g
Protein
125
mg
Cholesterol
1350
mg
Sodium
1
g
Trans Fat
1000
mg
Potassium
200
mg
Calcium
4.5
mg
Iron
