avec courgettes et orzo aux tomates
Les filets de tilapia sont garnis de parmesan et de chapelure italienne dorée, ce qui leur donne du croquant. L'orzo mélangé aux courgettes et aux tomates dans une légère sauce à l'ail amplifie l'inspiration méditerranéenne.
Allergens
Utensils
Tags
Tilapia
300 g
Mayonnaise
2 tbsp
Chapelure italienne
4 tbsp
Orzo
170 g
Petites tomates
113 g
Courgette
1 unit(s)
Parmesan, râpé grossièrement
0.25 cup
Mélange d’épices acidulé à l’ail
1 tbsp
Bouillon de légumes en poudre
1 tbsp
Poivre
0.063 tsp
Beurre non salé
2 tbsp
- Add orzo to the boiling water. Cook uncovered, stirring occasionally, until tender, 10-12 min.
- Reserve 1/2 cup (1 cup) pasta water, then drain and return orzo to the same pot, off heat.
- Meanwhile, halve tomatoes.
- Halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- Heat a large non-stick pan over medium heat.
- While the pan heats, pat tilapia dry with paper towels. Season with 2 tsp (4 tsp) Zesty Garlic Blend.
- Add tilapia to a parchment-lined baking sheet.
- When the pan is hot, add 1 tbsp (1 1/2 tbsp) butter and breadcrumbs.
- Toast, stirring often, until butter melts and breadcrumbs are golden, 1-2 min.
- Remove from heat.
- Spread mayo over tops of tilapia.
- Sprinkle toasted breadcrumbs over mayo, pressing down gently to adhere.
- Roast in the middle of the oven, until tilapia is cooked through, 8-10 min.**
- Meanwhile, reheat the same pan (from step 2) over medium-high.
- When the pan is hot, add 1 tbsp (1 1/2 tbsp) butter, then swirl until melted.
- Add zucchini. Cook, stirring occasionally, until tender-crisp, 3-4 min.
- Add tomatoes, stock powder, remaining Zesty Garlic Blend, orzo and reserved pasta water.
- Season with pepper, then bring to a simmer.
- Once simmering, reduce heat to medium.
- Add Parmesan. Stir until Parmesan melts and mixture thickens slightly and coats orzo, 2-3 min.
- Divide orzo between plates. Top with tilapia.
790
kcal
Calories
31
g
Fat
13
g
Saturated Fat
81
g
Carbohydrate
7
g
Sugar
7
g
Dietary Fiber
49
g
Protein
125
mg
Cholesterol
1350
mg
Sodium
1
g
Trans Fat
1000
mg
Potassium
200
mg
Calcium
4.5
mg
Iron
