Sun-dried Panko Topped Tilapia
with Blistered Tomato 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!
Produit dans un établissement qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.
Ingrédients
300 g
Tilapia
(Contient: Tilapia)
¼ tasse(s)
Pesto de tomates séchées au soleil
(Contient: Lait Peut contenir : Soya, Sulfites)
⅓ tasse(s)
Chapelure panko
(Contient: Blé Peut contenir : Blé, Gluten)
170 g
Orzo
(Contient: Blé)
113 g
Petites tomates
3 g
Sel d’ail
(Peut contenir : Soya, Sulfites, Blé, Lait, Noix, Triticale, Moutarde, Sésame, Arachides)
2 cs
Tartinade à l'ail
(Contient: Soya Peut contenir : Sulfites, Lait)
227 g
Brocoli
2 cs
Mayonnaise
(Contient: Oeuf, Moutarde Peut contenir : Soya, Sulfites, Blé, Gluten, Lait, Noix, Moutarde, Sésame, Crustacés, Poisson)
Pas inclus dans votre livraison
½ cs
Huile*
0.13 cc
Sel*
0.13 cc
Poivre*
Ustensiles
Instructions
- 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.
