with Buttered Rice and Lemony Mayo
Beautiful tilapia fillets topped with Parmesan and a generous heap of herbed panko bake to perfection! A touch of lemon mayo takes this fish dinner to the next level, and basmati rice and green beans are simple, satisfying sides.
Allergens
Utensils
Tags
Tilapia
300 g
Panko Breadcrumbs
0.25 cup
Parmesan Cheese, shredded
0.25 cup
Lemon
1 unit(s)
Garlic Powder
1 tsp
Basmati Rice
0.75 cup
Vegetable Broth Concentrate
1 unit(s)
Mayonnaise
2 tbsp
Green Beans
170 g
Unsalted Butter
2 tbsp
Pepper
0.25 tsp
Sugar
0.5 tsp
Salt
0.5 tsp
Oil
0.5 tbsp
- Stir together rice, broth concentrate, 1 1/4 cups (2 1/2 cups) water and 1/4 tsp (1/2 tsp) salt in a medium pot. Cover and bring to a simmer over high heat.
- Once simmering, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min.
- Remove from heat. Set aside, still covered.
- Meanwhile, zest, then juice half the lemon (whole lemon for 4 ppl).
- Add 2 tbsp (4 tbsp) butter to a small bowl. Microwave for 3-5 seconds, or until melted.
- Add panko, lemon zest and half the garlic powder to the melted butter. Season with salt and pepper. Stir to coat.
- Pat tilapia dry with paper towels. Season with salt and pepper.
- Arrange on a parchment-lined baking sheet.
- Sprinkle Parmesan over tilapia, then top with panko mixture, pressing down gently to adhere.
- Bake in the top of the oven until crust is golden-brown and tilapia is cooked through, 10-12 min.**
- Meanwhile, trim green beans.
- Heat a large non-stick pan over medium-high heat.
- When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then green beans.
- Cover and cook, stirring occasionally, until golden-brown, 4-6 min.
- Season with salt, pepper and remaining garlic powder. Cook, stirring often, until fragrant, 30 sec.
- Meanwhile, add mayo, 2 tsp (4 tsp) lemon juice and 1/2 tsp (1 tsp) sugar to another small bowl.
- Season with salt and pepper, then stir to combine.
- Add 1 tbsp (2 tbsp) butter to the pot with rice, then fluff with a fork until butter melts.
- Divide buttered rice and green beans between plates.
- Top rice with baked tilapia.
- Drizzle lemony mayo over top.
770
kcal
Calories
32
g
Fat
12
g
Saturated Fat
80
g
Carbohydrate
6
g
Sugar
5
g
Dietary Fiber
43
g
Protein
125
mg
Cholesterol
1150
mg
Sodium
1
g
Trans Fat
800
mg
Potassium
200
mg
Calcium
4
mg
Iron
