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Louisiana-Style Tilapia
Carb Smart
Protein Smart
High Fiber
Louisiana-Style Tilapia

with Broccoli, Red Cabbage Slaw & Spicy Remoulade

10 min
Difficulty: 2/3

Cue the brass band, because your taste buds are about to take a trip to the Big Easy! We’re talking ultra-crunchy, spiced tilapia fillets with sides of cabbage-carrot slaw and crispy potato wedges. It’s all finished with a drizzle of one of our all-time favorite condiments: zingy, creamy remoulade. Now if only this came with beignets for dessert...

Allergens

Fish
Eggs
Wheat
Milk

Utensils

Baking Sheet
Paper Towel
Large Pan
Small Bowl
Medium Bowl
Peeler
Box Grater

Tags

Carb Smart
Pork-free
Oven Ready
Pescatarian
Protein Smart
High Fiber
Ingredients
Carrots

Carrots

3 ounce

Sour Cream

Sour Cream

6 tablespoon

Cornstarch

Cornstarch

1 tablespoon

Panko Breadcrumbs

Panko Breadcrumbs

0.5 cup

Potatoes

Potatoes

ounce

Broccoli

Broccoli

8 ounce

Tilapia

Tilapia

11 ounce

White Wine Vinegar

White Wine Vinegar

5 teaspoon

Old Bay Seasoning

Old Bay Seasoning

1 tablespoon

Mayonnaise

Mayonnaise

2 tablespoon

Shredded Red Cabbage

Shredded Red Cabbage

4 ounce

Scallions

Scallions

2 unit

Dijon Mustard

Dijon Mustard

2 teaspoon

Chili Pepper

Chili Pepper

1 unit

Cooking Oil

Cooking Oil

1 teaspoon (tsp)

Salt

Salt

teaspoon (tsp)

Sugar

Sugar

1.5 teaspoon (tsp)

Cooking Oil

Cooking Oil

2 tablespoon (tbsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Preparation
1
Prep

  • Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce.

  • Cut potatoes into ½-inch-thick wedges. Trim and thinly slice scallions, separating whites from greens; finely chop whites until you have 1 TBSP (2 TBSP for 4 servings). Finely chop chili. Trim, peel, and grate carrot on the largest holes of a box grater; place in a medium bowl.

  • Cut broccoli into bite-size pieces if necessary. (Save potatoes for another use.)

2
Roast Potatoes & Mix Sauce

  • Toss potatoes on a baking sheet with a drizzle of oil, salt, and pepper.

  • Roast on top rack until golden brown and crispy, 20-25 minutes.

  • Meanwhile, in a small bowl, combine mayonnaise, mustard, chopped scallion whites, one packet sour cream (two packets for 4 servings), 1 tsp vinegar (2 tsp for 4), and a pinch of chili to taste. (You’ll use the rest of the sour cream and vinegar later.) Season with salt and pepper. Set aside.

  • Swap in broccoli for potatoes; roast until browned and tender, 15-20 minutes. 

3
Make Slaw

  • To bowl with carrot, add cabbage, two packets sour cream (four packets for 4 servings), remaining vinegar, 2 TBSP scallion greens (4 TBSP for 4), and 1½ tsp sugar (3 tsp for 4). (You’ll use the rest of the sour cream in the next step.)

  • Season with a big pinch of salt and pepper; toss to combine.

4
Coat Fish

  • Halve tilapia fillets* lengthwise. (You’ll have a larger piece and a smaller piece.) Pat dry with paper towels.

  • In a shallow dish, combine Old Bay Seasoning, remaining sour cream, and 1 TBSP water (2 TBSP for 4 servings).

  • On a plate, combine panko and cornstarch.

  • Dip each fillet into sour cream mixture, then press into panko mixture, coating all over.

5
Fry Fish

  • Heat a ⅓-inch layer of oil in a large, preferably nonstick, pan over medium-high heat. Once oil is hot enough that a pinch of panko mixture sizzles when added to pan, add tilapia and cook until crust is golden and fish is cooked through, 2-3 minutes per side (the smaller pieces will cook faster). (For 4 servings, fry fish in batches.)

  • Transfer to a paper-towel-lined plate.

6
Serve

  • Divide potatoes, slaw, and tilapia between plates. Serve with spicy remoulade. Garnish with any remaining scallion greens.

Nutrition per serving

710

kcal

Calories

42

g

Fat

11

g

Saturated Fat

44

g

Carbohydrate

15

g

Sugar

7

g

Dietary Fiber

41

g

Protein

135

mg

Cholesterol

1220

mg

Sodium

with Potato Wedges, Red Cabbage Slaw & Spicy Remoulade

10 min 2/3

with Broccoli, Red Cabbage Slaw & Spicy Remoulade

10 min 2/3

with Potato Wedges, Red Cabbage Slaw & Spicy Remoulade

10 min 2/3

with Potato Wedges, Cabbage Slaw, & Spicy Remoulade

1/3

with Potato Wedges, Cabbage Slaw, and Spicy Remoulade

1/3
Spicy

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Protein Smart

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High Protein
Fiber Powered
Veggie Packed

with Potato Wedges, Red Cabbage Slaw & Spicy Remoulade

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