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Baked Tilapia and Sweet Pepper Orzo

Baked Tilapia and Sweet Pepper Orzo

with Fresh Veggie Side and Feta
4.0(698)
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Calories
: 
890 kcal
Protein
: 
47g protein
Preparation Time
: 
25 minutes
Difficulty
: 
Medium
Allergens:
  • Tilapia
  • Wheat
  • Milk
  • Barley
  • Oats
  • Rye
  • Sesame
  • Soy
  • Egg
  • Mustard
  • Sulphites
  • Egg
  • May contain traces of allergens
  • Soy
  • Sulphites
  • Wheat
  • Crustaceans
  • Fish
  • Mustard
  • Sesame
  • Milk
  • Tree nuts
  • Peanuts
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

300 g

Tilapia

(Contains: Tilapia)

170 g

Orzo

(Contains: Wheat)

2 unit(s)

Mini Cucumber

1 unit(s)

Sweet Bell Pepper

1 unit(s)

Tomato

¼ cup

Feta Cheese, crumbled

(Contains: Milk)

2 tbsp

Italian Breadcrumbs

(Contains: Wheat, Milk, Barley, Oats, Rye, Sesame, Soy May contain traces of: Egg)

¼ cup

Roasted Pepper Pesto

(Contains: Milk May contain traces of: Soy, Sulphites)

2 tbsp

Mayonnaise

(Contains: Egg, Mustard May contain traces of: Egg, Soy, Sulphites, Wheat, Crustaceans, Fish, Mustard, Sesame, Milk)

1 tbsp

Red Wine Vinegar

(May contain traces of: Egg, Soy, Sulphites, Wheat, Fish, Mustard, Sesame)

1 tsp

Dill-Garlic Spice Blend

(Contains: Sulphites May contain traces of: Soy, Wheat, Mustard, Sesame, Milk, Tree nuts, Peanuts)

Not included in your delivery

1 tbsp

Unsalted Butter*

(Contains: Milk)

7 tsp

Oil*

¼ tsp

Sugar*

¼ tsp

Salt*

¼ tsp

Pepper*

Calories890 kcal
Fat42 g
Saturated Fat11 g
Carbohydrate83 g
Sugar10 g
Dietary Fiber7 g
Protein47 g
Cholesterol110 mg
Sodium1180 mg
Trans Fat0.5 g
Potassium1100 mg
Calcium150 mg
Iron5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
•Baking Sheet
•Medium Pot
•Measuring Spoons
•Measuring Cups
•Parchment Paper
•Large Bowl

Cooking Steps

PDF
Cook orzo and start prep
1
  • Add orzo to the boiling water. Cook uncovered, stirring occasionally, until tender, 12-14 min.
  • Reserve 1/4 cup (1/2 cup) pasta water, then drain and return orzo to the same pot, off heat.
  • Meanwhile, core, then cut pepper into 1/4-inch pieces.
  • Add peppers, and 1/2 tbsp (1 tbsp) oil to an unlined baking sheet. Season with salt and pepper. Toss to coat.
  • Roast, in the bottom of the oven stirring halfway until tender and golden, 5-8 min.
Prep tilapia
2
  • Line another baking sheet with parchment paper, then drizzle with 1 tsp (2 tsp) oil.
  • Pat tilapia dry with paper towels. Place on prepared baking sheet. Season with salt, pepper and half the Dill-Garlic Spice Blend.
  • Spread mayo over top. Sprinkle breadcrumbs over top, pressing gently to adhere.
Roast tilapia and finish prep
3
  • Roast in the middle of the oven, until tilapia is cooked through and golden brown, 8-12 min.** 
  • Meanwhile, cut cucumber into 1/8-inch-thick slices.
  • Cut tomato into 1/4-inch pieces.
Dress veggies and finish orzo
4
  • Add vinegar, 1/4 tsp sugar and 1/2 tbsp (1 tbsp) oil to a large bowl. Season with salt and pepper. Stir to mix.
  • Add tomatoes and cucumber. Toss to coat.
  • Add peppers, roasted red pepper pesto, remaining dill-garlic spice blend and 1 tbsp (2 tbsp) butter to the pot with the orzo. Stir to mix. Season to taste with salt and pepper.
Finish and serve
5
  • Divide orzo, veggies and tilapia between plates.
  • Sprinkle feta over orzo and veggies.
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