avec riz au beurre et mayo citronnée
Ces magnifiques filets de tilapia sont panés à la chapelure panko aux herbes et au parmesan. Faites cuire les filets au four pour les rendre parfaitement croustillants à l’extérieur et délicieusement onctueux à l’intérieur! Faites de ce plat un délice encore plus irrésistible en l’accompagnant de mayo citronnée, de riz basmati et de haricots verts. Voilà des ingrédients simples, mais non moins satisfaisants!
Allergens
Utensils
Tags
Tilapia
300 g
Chapelure panko
0.25 cup
Parmesan, râpé grossièrement
0.25 cup
Citron
1 unit(s)
Poudre d'ail
1 tsp
Riz basmati
0.75 cup
Concentré de bouillon de légumes
1 unit(s)
Mayonnaise
2 tbsp
Haricots verts
170 g
Beurre non salé
2 tbsp
Poivre
0.25 tsp
Sucre
0.5 tsp
Sel
0.5 tsp
Huile
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
avec écrasé de pommes de terre et brocoli à l'ail
