Sun-dried Panko Topped Tilapia

Name: Sun-dried Panko Topped Tilapia with Blistered Tomato-Broccoli Orzo
Total time: 25 min
Yield: 2
Cuisine: Italian
Ingredients: 300 g Tilapia; Sun-Dried Tomato Pesto; ⅓ cup Panko Breadcrumbs; 170 g Orzo; 113 g Baby Tomatoes; 3 g Garlic Salt; 2 tbsp Garlic Spread; 227 g Broccoli; 2 tbsp Mayonnaise; ½ tbsp Oil*; 0.13 tsp Salt*; 0.13 tsp Pepper*

with Blistered Tomato-Broccoli Orzo

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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!

Tags:

Family Friendly

Allergens:

Tilapia

•Milk

•Wheat

•Soy

•Egg

•Mustard

The quantities provided above are averages only.

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

Preparation Time25 minutes

Cooking Time10 minutes

DifficultyEasy

Ingredients

serving amount

300 g

Tilapia

Sun-Dried Tomato Pesto

⅓ cup

Panko Breadcrumbs

170 g

Orzo

113 g

Baby Tomatoes

3 g

Garlic Salt

2 tbsp

Garlic Spread

227 g

Broccoli

2 tbsp

Mayonnaise

Not included in your delivery

½ tbsp

Oil*

0.13 tsp

Salt*

0.13 tsp

Pepper*

Nutrition Values

Calories900 kcal

Fat40 g

Saturated Fat7 g

Carbohydrate91 g

Sugar8 g

Dietary Fiber9 g

Protein48 g

Cholesterol90 mg

Sodium1190 mg

Trans Fat0.2 g

Potassium1300 mg

Calcium100 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.

Utensils

•Strainer

•Medium Pot

•Measuring Spoons

•Measuring Cups

•Medium Bowl

•Small Bowl

•Parchment Paper

•Baking Sheet

•Large Non-Stick Pan

•Paper Towel

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.