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! Ingrédients : Filet de Tilapia • Haricots verts • Riz basmati • Citron • Chapelure panko (farine de blé blanchie, levure, sucre, sel) (blé) • Mayonnaise (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) (moutarde, œuf) • Parmesan (lait pasteurisé, substances laitières modifiées, eau, amidon de maïs et/ou amidon de pomme de terre modifiés, fromage (lait, culture bactérienne, sel, enzyme microbienne, lipase), sel, acide citrique, phosphate de sodium, acide lactique, arôme, citrate de sodium, sorbate de potassium, colorant caramel, bêta-carotène, mélange antiagglomérant (fécule de pomme de terre, amidon de maïs, dextrose, sulfate de calcium, cellulose, natamycine, enzyme)) (lait) • Concentré de bouillon de légumes (sucres (concentrés de jus de légumes [tomate, champignon, oignon, carotte, céleri], sucre, maltodextrine), sel, extrait de levure, arôme naturel) • Poudre d'ail.
Allergens
Utensils
Tags
Tilapia
300 g
Chapelure panko
0.33 cup
Parmesan, râpé grossièrement
0.25 cup
Citron
1 unit(s)
Poudre d'ail
2 g
Riz basmati
0.75 cup
Concentré de bouillon de légumes
1 unit(s)
Mayonnaise
2 tbsp
Haricots verts
170 g
Beurre
3 tbsp
Poivre
0.25 tsp
Sucre
0.5 tsp
Sel
0.5 tsp
Huile
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
