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Parmesan-Crusted Baked Tilapia
Family Friendly
Parmesan-Crusted Baked Tilapia

with Buttered Rice and Lemony Mayo

Difficulty: 2/3
Canadian

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

Mustard
Wheat
Milk
Egg
Tilapia

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Zester
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups
Paper Towel

Tags

Family Friendly
Ingredients
Tilapia Fillets

Tilapia Fillets

300 g

Panko Breadcrumbs

Panko Breadcrumbs

0.25 cup

Parmesan Cheese, shredded

Parmesan Cheese, shredded

0.25 cup

Lemon

Lemon

0.5 unit

Garlic Powder

Garlic Powder

1 tsp

Basmati Rice

Basmati Rice

0.75 cup

Vegetable Broth Concentrate

Vegetable Broth Concentrate

1 unit

Mayonnaise

Mayonnaise

2 tbsp

Unsalted Butter

Unsalted Butter

2 tbsp

Oil

Oil

0.5 tbsp

Salt

Salt

0.5 tsp

Pepper

Pepper

0.25 tsp

Sugar

Sugar

0.5 tsp

Green Beans

Green Beans

170 g

Preparation
1
Cook rice

Before starting, remove 1 tbsp (2 tbsp) butter from the fridge and set aside to come up to room temperature.Preheat the oven to 450˚F.Wash and dry all produce. 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.

2
Prep tilapia

Meanwhile, zest, then juice half the lemon (whole lemon for 4 ppl).Add panko, lemon zest, half the garlic powder and softened butter to a small bowl. Season with salt and pepper. Use a fork to mash until combined.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.

3
Bake tilapia and cook green beans

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.

4
Make lemony mayo

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.

5
Finish and serve

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.

Nutrition per serving

760

kcal

Calories

31

g

Fat

12

g

Saturated Fat

78

g

Carbohydrate

6

g

Sugar

5

g

Dietary Fiber

44

g

Protein

115

mg

Cholesterol

1040

mg

Sodium

0.5

g

Trans Fat

800

mg

Potassium

250

mg

Calcium

4

mg

Iron

Parmesan-Crusted Baked Tilapia
Prepped in 10

with Buttered Rice and Lemony Mayo

2/3

with Buttered Rice and Lemon Mayo

2/3
Family Friendly

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly

with Buttered Rice and Lemony Mayo

10 min 2/3
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Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
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High Protein
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
Quick

with Buttered Rice and Lemony Mayo

10 min 2/3
Family Friendly
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