Parmesan-Crusted Baked Tilapia
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Parmesan-Crusted Baked Tilapia

Parmesan-Crusted Baked Tilapia

with Buttered Rice and Lemony Mayo

Beautiful tilapia fillets topped with Parmesan and a generous heap of herbed panko bake to perfection! A touch of lemon mayo takes this fish dinner to the next level, and basmati rice and green beans are simple, satisfying sides.

Family Friendly

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
Cooking Time


serving amount

300 g

Tilapia Fillets

(Contains Tilapia)

¼ cup

Panko Breadcrumbs

(Contains Wheat)

¼ cup

Parmesan Cheese, shredded

(Contains Milk)

½ unit


1 tsp

Garlic Powder

¾ cup

Basmati Rice

1 unit

Vegetable Broth Concentrate

2 tbsp


(Contains Egg, Mustard)

170 g

Green Beans

Not included in your delivery

2 tbsp

Unsalted Butter*

(Contains Milk)

½ tbsp


½ tsp


¼ tsp


½ tsp



Nutrition Values

Calories760 kcal
Fat31 g
Saturated Fat12 g
Carbohydrate78 g
Sugar6 g
Dietary Fiber5 g
Protein44 g
Cholesterol115 mg
Sodium1040 mg
Trans Fat0.5 g
Potassium800 mg
Calcium250 mg
Iron4 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
Measuring Spoons
Baking Sheet
Paper Towel
Parchment Paper
Small Bowl
Large Non-Stick Pan


Cook rice

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.

Prep tilapia

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 tilapia and cook green beans

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.

Make lemony mayo

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.

Finish and serve

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.