Sun-dried Panko Topped Tilapia
with Blistered Tomato-Broccoli Orzo
Crispy coated tilapia is super savoury served on bright sundried tomato pesto with oven-roasted tomatoes. Tender garlic scented broccoli is a perfect veggie side!
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
300 g
Tilapia
(Contains: Tilapia)
¼ cup
Sun-Dried Tomato Pesto
(Contains: Milk May contain traces of: Soy, Sulphites)
⅓ cup
Panko Breadcrumbs
(Contains: Wheat May contain traces of: Wheat, Gluten)
170 g
Orzo
(Contains: Wheat)
113 g
Baby Tomatoes
3 g
Garlic Salt
(May contain traces of: Soy, Sulphites, Wheat, Milk, Tree nuts, Triticale, Mustard, Sesame, Peanuts)
2 tbsp
Garlic Spread
(Contains: Soy May contain traces of: Sulphites, Milk)
227 g
Broccoli
2 tbsp
Mayonnaise
(Contains: Egg, Mustard May contain traces of: Soy, Sulphites, Wheat, Gluten, Milk, Tree nuts, Mustard, Sesame, Crustaceans, Fish)
Not included in your delivery
½ tbsp
Oil*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Before starting, preheat the oven to 450°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.
- 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.
- 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.
- 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.**
- 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.
- 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.
