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Sesame-Crusted Tilapia

Sesame-Crusted Tilapia

with Roasted Potatoes, Broccoli and Lemon Aioli
3.5(16)
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Calories
: 
740 kcal
Protein
: 
40g protein
Difficulty
: 
Easy
Allergens:
  • Tilapia
  • Sesame
  • Egg
  • Mustard
  • Wheat
  • Sesame
  • Soy
  • Crustaceans
  • Milk
  • Mustard
  • Wheat
  • Sulphites
  • Fish
  • Egg
  • May contain traces of allergens
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 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

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

4 tbsp

Mayonnaise

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

¼ cup

Panko Breadcrumbs

(Contains: Wheat)

Not included in your delivery

2 tbsp

Oil*

¼ tsp

Pepper*

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.
•Baking Sheet
•Measuring Spoons
•Zester
•Parchment Paper
•Shallow Dish
•Large Non-Stick Pan
•Small Bowl

Cooking Steps

PDF
Roast potatoes
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.
Prep
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.
Coat tilapia
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. 
Roast tilapia
4
  • Roast tilapia in the top of the oven until breadcrumbs are golden and salmon is cooked through, 12-13 min.**
Cook broccoli
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.
Finish and serve
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. 

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