with Green Onion Rice and Stir-Fried Veggies
Get ready for crunchy satisfaction from tender tilapia coated in shredded coconut and panko breadcrumbs. No need to get messy with deep-frying — you'll oven-bake the tilapia while cooking up some veggies and rice for an easy weeknight feast. Ingredients: Tilapia fillets • Sweet bell pepper • Jasmine rice • Bok choy • Plum sauce (water, sugars (sugar, concentrated plum juice), vinegar, pumpkin, modified corn starch, soybean oil, garlic, chili peppers, salt, canola oil, concentrated lemon juice, spice extract, xanthan gum, acetic acid, citric acid, potassium sorbate, sodium benzoate) • 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) • Panko breadcrumbs (bleached wheat flour, yeast, sugar, salt) (wheat) • Green onion • Shredded coconut (white coconut meat, sodium metabisuphite) (sulphites) • Garlic salt (salt, garlic powder, silicon dioxide).
Allergens
Utensils
Tags
Tilapia
300 g
Jasmine Rice
0.75 cup
Sweet Bell Pepper
1 unit(s)
Shanghai Bok Choy
1 unit(s)
Shredded Coconut
2 tbsp
Panko Breadcrumbs
0.33 cup
Plum Sauce
0.25 cup
Garlic Salt
4 g
Green Onion
1 unit(s)
Mayonnaise
2 tbsp
Oil
1.5 tbsp
Salt
0.063 tsp
Pepper
0.125 tsp
- Before starting, preheat the oven to 425°F.
- Wash and dry all produce.
- Heat a large non-stick pan over medium-high.
- When hot, add 1 tbsp (2 tbsp) oil, then panko and coconut. Cook for 2-3 min, stirring often, until golden.
- Remove from heat, then transfer coconut-panko mixture to a plate. Set aside to cool.
- Carefully wipe the pan clean.
- To a medium pot, add 1 cup (2 cups) water and half the garlic salt. Cover and bring to a boil over high heat.
- Meanwhile, using a strainer, rinse rice until water runs clear.
- Add rice to the boiling water, then reduce heat to medium-low.
- Cover and cook for 12-14 min, until rice is tender and liquid is absorbed. (NOTE: Reduce heat to low if water is boiling over.)
- Remove from heat. Set aside, still covered.
- Line a baking sheet with parchment paper.
- Pat tilapia dry with paper towels. Season with salt and pepper.
- Add tilapia to the prepared baking sheet. Spread mayo over tops of tilapia. Top with coconut-panko mixture, pressing down gently to adhere.
- Roast in the top of the oven until cooked through, 9-12 min.**
- Meanwhile, core, then cut pepper into 1-inch pieces.
- Separate bok choy leaves, then cut into 1-inch pieces. (TIP: Rinse bok choy leaves to wash away any hidden dirt.)
- Thinly slice green onion.
- Reheat the same pan (from step 1) over medium-high.
- When hot, add 1/2 tbsp (1 tbsp) oil, then peppers. Cook for 2-3 min, stirring often, until beginning to soften.
- Add bok choy, then season with remaining garlic salt and pepper. Cook for 3-4 min, stirring occasionally, until tender-crisp.
- Transfer veggies to a plate, then cover to keep warm.
- In a small microwavable bowl or small pan over low heat, warm plum sauce. (TIP: Skip this step if you don't want to warm plum sauce.)
- Fluff rice with a fork, then stir in half the green onions.
- Divide rice, veggies and tilapia between plates.
- Drizzle with plum sauce and sprinkle remaining green onions over top.
If you've opted to get tilapia, line a baking sheet with parchment paper, then pat tilapia dry with paper towels. Season with salt and pepper. Add tilapia to the prepared baking sheet. Spread mayo over tops of tilapia. Top with coconut-panko mixture, pressing down gently to adhere. Roast in the top of the oven until cooked through, 9-12 min.**
790
kcal
Calories
29
g
Fat
8
g
Saturated Fat
96
g
Carbohydrate
17
g
Sugar
3
g
Dietary Fiber
39
g
Protein
85
mg
Cholesterol
960
mg
Sodium
0.1
g
Trans Fat
900
mg
Potassium
100
mg
Calcium
4.5
mg
Iron
