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. Ingredients: Tilapia fillets • Green beans • Basmati rice • Lemon • Panko breadcrumbs (bleached wheat flour, yeast, sugar, salt) (wheat) • 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) • Parmesan cheese (pasteurized milk, modified milk ingredients, water, modified corn starch and/or potato starch, cheese (milk, bacterial culture, salt, microbial enzyme, lipase), salt, citric acid, sodium phosphate, lactic acid, flavour, sodium citrate, potassium sorbate, caramel colour, beta-carotene, anticaking blend (potato starch, corn starch, dextrose, calcium sulfate, cellulose, natamycin, enzyme)) (milk) • Vegetable broth concentrate (sugars (vegetable juice concentrates [tomato, mushroom, onion, carrot, celery], sugar, maltodextrin), salt, yeast extract, natural flavor) • Garlic powder.
Allergens
Utensils
Tags
Tilapia
300 g
Panko Breadcrumbs
0.33 cup
Parmesan Cheese, shredded
0.25 cup
Lemon
1 unit
Garlic Powder
2 g
Basmati Rice
0.75 cup
Vegetable Broth Concentrate
1 unit
Mayonnaise
2 tbsp
Green Beans
170 g
Butter
3 tbsp
Pepper
0.25 tsp
Sugar
0.5 tsp
Salt
0.5 tsp
Oil
0.5 tbsp
- Preheat the oven to 450˚F.
- Wash and dry all produce.
- Using a strainer, rinse rice until water runs clear.
- In a medium pot, stir together rice, broth concentrate, 1 1/4 cups (2 1/2 cups) water and 1/4 tsp (1/2 tsp) salt. Cover and bring to a simmer over high heat.
- Once simmering, reduce heat to low. Cover and cook for 12-14 min, until rice is tender and liquid is absorbed.
- Remove from heat. Set aside, still covered.
- Meanwhile, zest, then juice half the lemon (use whole lemon for 4 servings).
- To a small bowl, add 2 tbsp (4 tbsp) butter. Microwave for 3-5 sec, 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 for 10-12 min, until crust is golden and tilapia is cooked through.**
- Meanwhile, trim green beans.
- Heat a large non-stick pan over medium-high.
- When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then green beans.
- Cover and cook for 4-6 min, stirring occasionally, until golden.
- Season with salt, pepper and remaining garlic powder. Cook for 30 sec, stirring often, until fragrant.
- Meanwhile, to another small bowl, add mayo, 2 tsp (4 tsp) lemon juice and 1/2 tsp (1 tsp) sugar.
- 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.
850
kcal
Calories
38
g
Fat
16
g
Saturated Fat
85
g
Carbohydrate
7
g
Sugar
5
g
Dietary Fiber
44
g
Protein
140
mg
Cholesterol
1150
mg
Sodium
1
g
Trans Fat
800
mg
Potassium
200
mg
Calcium
5
mg
Iron
