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Crispy Breadcrumb-Topped Tilapia
Prepped in 10
Crispy Breadcrumb-Topped Tilapia

with Zucchini and Tomato Orzo

Difficulty: 2/3
Mediterranean

Tilapia fillets are topped with Parmesan and crispy Italian breadcrumbs for a satisfying crunch to go with this mild fish. The Mediterranean inspiration doesn't stop there: orzo is tossed with zucchini and tomatoes in a light garlicky sauce for a delicious, summery meal.

Allergens

Barley
Oats
Rye
Sulphites
Soy
Mustard
Wheat
Milk
Egg
Tilapia
Sesame

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Strainer
Large Non-Stick Pan
Medium Pot
Measuring Cups
Paper Towel
Ingredients
Tilapia Fillets

Tilapia Fillets

300 g

Mayonnaise

Mayonnaise

2 tbsp

Italian Breadcrumbs

Italian Breadcrumbs

0.25 cup

Orzo

Orzo

170 g

Baby Tomatoes

Baby Tomatoes

113 g

Zucchini

Zucchini

1 unit(s)

Parmesan Cheese, shredded

Parmesan Cheese, shredded

0.25 cup

Zesty Garlic Blend

Zesty Garlic Blend

1 tbsp

Salt

Salt

0.063 tsp

Unsalted Butter

Unsalted Butter

2 tbsp

Vegetable Stock Powder

Vegetable Stock Powder

1 tbsp

Pepper

Pepper

0.063 tsp

Preparation
1
Cook orzo

Before starting, preheat the oven to 450˚F.Wash and dry all produce.Add 6 cups water and 1 tsp salt to a medium pot (use same for 4 ppl). Cover and bring to a boil over high heat. 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.

2
Prep

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.

3
Toast breadcrumbs

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.

4
Roast tilapia

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.\*\*

5
Finish orzo

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.

6
Finish and serve

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.

Nutrition per serving

790

kcal

Calories

30

g

Fat

12

g

Saturated Fat

82

g

Carbohydrate

8

g

Sugar

7

g

Dietary Fiber

50

g

Protein

115

mg

Cholesterol

1330

mg

Sodium

0.5

g

Trans Fat

1100

mg

Potassium

250

mg

Calcium

4.75

mg

Iron

with Zucchini and Tomato Orzo

2/3
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with Zucchini and Tomato Orzo

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with Zucchini and Tomato Orzo

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