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Sun-dried Panko Topped Tilapia

Sun-dried Panko Topped Tilapia

with Blistered Tomato-Broccoli Orzo
Get Up To 20 Free Meals + Free Sides for Life
Get Up To 20 Free Meals + Free Sides for Life
Calories
:Ā 
880 kcal
Protein
:Ā 
48g protein
Total
:Ā 
25 minutes
Difficulty
:Ā 
Easy
Allergens:
  • Tilapia
  • Milk
  • Wheat
  • Soy
  • Egg
  • Mustard
  • Soy
  • Sulphites
  • May contain traces of allergens
  • Wheat
  • Gluten
  • Milk
  • Tree nuts
  • Triticale
  • Mustard
  • Sesame
  • Peanuts
  • 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)

Ā¼ cup

Sun-Dried Tomato Pesto

(Contains: Milk May be present: Soy, Sulphites)

ā…“ cup

Panko Breadcrumbs

(Contains: Wheat May be present: Wheat, Gluten)

170 g

Orzo

(Contains: Wheat)

113 g

Baby Tomatoes

3 g

Garlic Salt

(May be present: Soy, Sulphites, Wheat, Milk, Tree nuts, Triticale, Mustard, Sesame, Peanuts)

2 tbsp

Garlic Spread

(Contains: Soy May be present: Sulphites, Milk)

227 g

Broccoli

2 tbsp

Mayonnaise

(Contains: Egg, Mustard May be present: Soy, Sulphites, Wheat, Gluten, Milk, Tree nuts, Mustard, Sesame, Crustaceans, Fish)

Not included in your delivery

Ā½ tbsp

Oil*

0.13 tsp

Salt*

0.13 tsp

Pepper*

Calories880 kcal
Fat38 g
Saturated Fat7 g
Carbohydrate90 g
Sugar8 g
Dietary Fiber9 g
Protein48 g
Cholesterol90 mg
Sodium1180 mg
Trans Fat0.2 g
Potassium1300 mg
Calcium125 mg
Iron5.5 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.
ā€¢Strainer
ā€¢Medium Pot
ā€¢Measuring Spoons
ā€¢Measuring Cups
ā€¢Medium Bowl
ā€¢Small Bowl
ā€¢Parchment Paper
ā€¢Baking Sheet
ā€¢Large Non-Stick Pan
ā€¢Paper Towel

Cooking Steps

1
  • Before starting, preheat the oven to 450Ā°F.
    Wash and dry all produce.
  • To a medium pot, add 6 cups water and 1 tsp salt (use same for 4 servings). Cover and bring to a boil over high heat.
  • To the boiling water, add orzo. Cook for 8-10 min, stirring occasionally, until tender but still firm to the bite. Strain orzo, then return to the pot, off heat.
2
  • Meanwhile, cut broccoli into bite-sized pieces. 
  • Pierce tomatoes with a fork. To a medium bowl, add tomatoes, 1/2 tbsp (1 tbsp) oil, salt and pepper. Stir to coat. 
  • To a small bowl, add mayo and 1 tbsp (2 tbsp) sundried tomato pesto. Season with salt and pepper, then stir to combine. Set aside.
3
  • Heat a large non-stick pan over medium-high heat. Add half the Garlic Spread, then swirl the pan to melt.
  • Add panko. Toast, stirring often, until golden-brown, 2-3 min. Transfer to a shallow dish.
  • Line a baking sheet with parchment paper. 
  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with 1/2 tsp (1 tsp) garlic salt and pepper.
4
  • Coat only tilapia tops with sundried tomato pesto-mayo.
  • Working with one piece of tilapia at a time, press the mayo-coated side into the panko, pressing to adhere. Discard any excess breading.
  • Arrange coated tilaia and tomatoes to the prepared baking sheet. Roast in the top of the oven, until tilapia is cooked through, 10-12 min.**
5
  • Meanwhile, heat the same pan (used in step 3) over medium-high heat.
  • When hot, add broccoli and 1/4 cup (1/2 cup) water. Cook for 4-5 min, stirring occasionally, until broccoli is tender-crisp.
  • Add remaining Garlic Spread. Cook for 1 min, stirring often, until Garlic Spread coats broccoli. Season with 1/4 tsp (1/2 tsp) garlic salt and pepper.
6
  • Once orzo is tender, add remaining sundried tomato pesto and tomatoes to the pot. Stir to combine. Season with salt and pepper, to taste. 
  • Divide orzo, broccoli and fish between plates. 
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