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Panko-Topped Tilapia Fillets

Panko-Topped Tilapia Fillets

with Broccoli, Buttery Green Pea Rice and Lemony Mayo
4.0(28)
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Calories
: 
850 kcal
Protein
: 
43g protein
Difficulty
: 
Medium
Allergens:
  • Tilapia
  • Wheat
  • Egg
  • Mustard
  • Milk
  • Wheat
  • Milk
  • Mustard
  • Peanuts
  • Sesame
  • Soy
  • Sulphites
  • Tree nuts
  • May contain traces of allergens
  • Crustaceans
  • Fish
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

300 g

Tilapia

(Contains: Tilapia)

1 tsp

Garlic Salt

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

¼ cup

Panko Breadcrumbs

(Contains: Wheat)

4 tbsp

Mayonnaise

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

227 g

Broccoli

56 g

Green Peas

¾ cup

Basmati Rice

1 unit(s)

Lemon

Not included in your delivery

½ tsp

Sugar*

1.5 tbsp

Oil*

0.13 tsp

Salt*

1 tbsp

Unsalted Butter*

(Contains: Milk)

0.13 tsp

Pepper*

Calories850 kcal
Fat41 g
Saturated Fat9 g
Carbohydrate82 g
Sugar6 g
Dietary Fiber7 g
Protein43 g
Cholesterol115 mg
Sodium1060 mg
Trans Fat0.4 g
Potassium1000 mg
Calcium125 mg
Iron4.5 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.
•Medium Pot
•Measuring Cups
•Small Bowl
•Measuring Spoons
•Baking Sheet
•Aluminum Foil

Cooking Steps

PDF
1
  • Add rice and peas to the boiling water. Return to a boil, then reduce heat to low. Cook, still covered, until rice is tender and liquid is absorbed, 12-14 min.
  • Remove from heat. Set aside, still covered.
Prep
2
  • Meanwhile, zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges.
  • Add mayo, lemon zest, 1/2 tsp (1 tsp) lemon juice, 1/2 tsp (1 tsp) sugar and 1/4 tsp (1/2 tsp) garlic salt in a small bowl. Season with pepper, then stir to combine. Reserve 1 tbsp (2 tbsp) lemony mayo. Set aside to use in step 4.
  • Combine panko with 1/2 tbsp (1 tbsp) oil in another small bowl.
Season broccoli
3
  • Line a baking sheet with foil.
  • Add broccoli, 1/2 tsp (1 tsp) garlic salt and 1 tbsp (2 tbsp) oil to the prepared sheet. Season with pepper, then toss to coat.
Prep tilapia
4
  • Line another baking sheet with foil.
  • Pat tilapia dry with paper towels. Season with remaining garlic salt and pepper.
  • Arrange tilapia fillets on prepared sheet. Coat only the tilapia tops with reserved lemony mayo (from step 2) over tops of tilapia fillets.
  • Sprinkle panko mixture over top, then press gently to adhere.
Bake broccoli and tilapia
5
  • Roast broccoli in the middle of the oven until almost tender, 8-10 min.
  • Bake tilapia in the top of the oven until cooked through, 8-12 min.**
Finish and serve
6
  • Fluff rice with a fork. Stir in 1 tbsp (2 tbsp) butter.
  • Divide tilapia, broccoli and rice between plates. Serve with remaining lemony mayo on the side for dipping.
7

If you've opted to get tilapia, prep it in the same way the recipe instructs you to prep the salmon.       

8

If you've opted to get tilapia, cook it in the same way the recipe instructs you to cook the salmon.   

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