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Panko-Topped Tilapia
20-MIN MEAL
Quick
Panko-Topped Tilapia

with Zucchini, Buttery Green Pea Rice and Lemony Mayo

5 min
Difficulty: 2/3
Canadian

Ingredients: Zucchini • Tilapia fillets • Basmati rice • Lemon • 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) • Green peas • Panko breadcrumbs (bleached wheat flour, yeast, sugar, salt) (wheat) • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).

Allergens

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
Small Bowl
Aluminum Foil
Medium Pot
Measuring Cups

Tags

Quick
Ready-in-20
Ingredients
Tilapia

Tilapia

300 g

Panko Breadcrumbs

Panko Breadcrumbs

0.33 cup

Mayonnaise

Mayonnaise

4 tbsp

Green Peas

Green Peas

56 g

Basmati Rice

Basmati Rice

0.75 cup

Lemon

Lemon

1 unit(s)

Zucchini

Zucchini

2 unit(s)

Dill-Garlic Spice Blend

Dill-Garlic Spice Blend

4 g

Sugar

Sugar

0.5 tsp

Oil

Oil

1.5 tbsp

Salt

Salt

0.06 tsp

Butter

Butter

1 tbsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook rice and peas

  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce.
  • To a medium pot, add 1 1/4 cups (2 1/2 cups) water and half the Dill-Garlic Spice Blend. Cover and bring to a boil over high. 
  • Using a strainer, rinse rice until water runs clear.  
  • To the boiling water, stir in rice, then reduce heat to low. Cover and cook for 8 min. Remove lid, then add peas. Re-cover and cook for 5-6 min, until rice is tender and liquid is absorbed. Remove from heat. Set aside, still covered.

2
Prep

  • Meanwhile, zest, then juice half the lemon (whole lemon for 4 servings). Cut any remaining lemon into wedges.
  • In a small bowl, add mayo, lemon zest, 1/2 tsp (1 tsp) lemon juice and 1/2 tsp (1 tsp) sugar. Season with pepper, then stir to combine. Reserve 1 tbsp (2 tbsp) lemony mayo. Set aside to use in step 4.
  • In another small bowl, combine panko with 1/2 tbsp (1 tbsp) oil.

3
Prep and bake tilapia

  • Line a baking sheet with parchment paper.
  • Pat tilapia dry with paper towels. Season with salt and pepper.
  • Arrange tilapia fillets on the prepared sheet. Coat the top of tilapia with reserved lemony mayo (from step 2).
  • Sprinkle panko mixture over top, then press gently to adhere.
  • Bake tilapia in the top of the oven for 8-12 min, until cooked through.**

4
Roast zucchini

  • Meanwhile, line another baking sheet with foil.
  • To the prepared sheet, add zucchini, remaining Dill-Garlic Spice Blend and 1 tbsp (2 tbsp) oil. Season with pepper, then toss to coat.
  • Roast zucchini in the middle of the oven for 8-10 min, until almost tender.

5
Finish and serve

  • Fluff rice with a fork. Stir in 1 tbsp (2 tbsp) butter.
  • Divide tilapia, zucchini and rice between plates. 
  • Serve with remaining lemony mayo.

6
Modularity Step (under step 3)

If you've opted to get tilapia, prep and cook in the same way the recipe instructs you to prep and cook the salmon.

Nutrition per serving

880

kcal

Calories

42

g

Fat

9

g

Saturated Fat

87

g

Carbohydrate

9

g

Sugar

5

g

Dietary Fiber

43

g

Protein

115

mg

Cholesterol

550

mg

Sodium

0.5

g

Trans Fat

1150

mg

Potassium

100

mg

Calcium

5

mg

Iron

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