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 Fillets
300 g
Chapelure panko
0.25 cup
Parmesan, râpé grossièrement
0.25 cup
Citron
0.5 unit
Poudre d'ail
1 tsp
Riz basmati
0.75 cup
Concentré de bouillon de légumes
1 unit
Mayonnaise
2 tbsp
Beurre non salé
2 tbsp
Huile
0.5 tbsp
Sel
0.5 tsp
Poivre
0.25 tsp
Sucre
0.5 tsp
Haricots verts
170 g
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.
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.
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.
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
avec écrasé de pommes de terre et brocoli à l'ail