Sesame-Crusted Tilapia
with Roasted Potatoes, Broccoli and Lemon Aioli3.5(16)
Calories
:
740 kcalProtein
:
40g proteinTotal
:
30 minutesDifficulty
:
EasyAllergens:
- Tilapia
- Sesame
- Egg
- Mustard
- Wheat
- Sesame
- Soy
- Crustaceans
- Milk
- Mustard
- Wheat
- Sulphites
- Fish
- Egg
- May contain traces of allergens
Sesame-kissed tilapia steals the spotlight in tonight's fish special! Roasted potatoes dolloped with lemon aioli are the perfect co-stars.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
300 g
Tilapia
(Contains: Tilapia)
1 tbsp
Black Sesame Seeds
(Contains: Sesame)
1 tbsp
Sesame Seeds
(Contains: Sesame)
227 g
Broccoli
350 g
Yellow Potato
1 unit(s)
Lemon
1 tbsp
Garlic Puree
(May be present: Sesame, Soy, Crustaceans, Milk, Mustard, Wheat, Sulphites, Fish, Egg)
4 tbsp
Mayonnaise
(Contains: Egg, Mustard May be present: Sulphites, Wheat, Mustard, Crustaceans, Fish, Milk, Sesame, Soy)
¼ cup
Panko Breadcrumbs
(Contains: Wheat)
Not included in your delivery
2 tbsp
Oil*
¼ tsp
Pepper*
Nutrition Values
Calories740 kcal
Fat44 g
Saturated Fat7 g
Carbohydrate51 g
Sugar4 g
Dietary Fiber8 g
Protein40 g
Cholesterol100 mg
Sodium320 mg
Trans Fat0.1 g
Potassium1650 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.
Utensils
•Baking Sheet
•Measuring Spoons
•Zester
•Parchment Paper
•Shallow Dish
•Large Non-Stick Pan
•Small Bowl
Cooking Steps
1
- Cut potatoes into 1/2-inch pieces.
- Add potatoes and 1 tbsp (2 tbsp) oil to an unlined baking sheet. Season with salt and pepper, then toss to coat.
- Roast in the middle of the oven, flipping halfway through, until tender and golden-brown, 25-28 min.
2
- Meanwhile, zest, then juice half the lemon. Cut remaining lemon into wedges.
- Pat tilapia dry with paper towels, then season tops with salt and pepper.
3
- Stir together panko and sesame seeds in a shallow dish.
- Spread 1/2 tbsp mayo over flesh side of each piece of tilapia.
- Working with one piece of tilapia at a time, press flesh sides into panko-sesame seed mixture to coat completely.
- Arrange tilapia on a parchment-lined baking sheet, skin-side down.
4
- Roast tilapia in the top of the oven until breadcrumbs are golden and salmon is cooked through, 12-13 min.**
5
- Cut broccoli into bite-sized pieces.
- Heat a large non-stick pan over medium-high heat.
- When hot, add broccoli and 1/4 cup (1/2 cup) water. Cook, stirring occasionally, until broccoli is tender-crisp, 4-6 min.
- Add 1 tbsp (2 tbsp) oil and half the garlic puree. Cook, stirring often, until garlic is fragrant, 1 min.
- Season with salt and pepper.
6
- Add 1 tsp (2 tsp) lemon zest, lemon juice, remaining mayo and remaining garlic puree to a small bowl. Season with salt and pepper, then stir to combine.
- Divide tilapia, potatoes and broccoli between plates.
- Squeeze a lemon wedge over top, if desired.
- Serve lemon aoili on the side for dipping.
7
If you've opted to get tilapia, prep and cook it the same way the recipe instructs you to prep and cook the salmon.
