Lemony Garlic-Parmesan Tilapia

Name: Lemony Garlic-Parmesan Tilapia with Veggies and Linguine
Total time: 25 min
Yield: 2
Cuisine: Italian
Ingredients: 300 g Tilapia; 170 g Linguine; 1 unit(s) Zucchini; 113 g Baby Tomatoes; 56 g Baby Spinach; 1 unit(s) Lemon; ½ cup Parmesan Cheese, shredded; ⅓ cup Panko Breadcrumbs; 2 tbsp Garlic Spread; 7.5 g Vegetable Stock Powder; 10 g Cream Sauce Spice Blend; ¼ tsp Salt*; 0.13 tsp Pepper*; 1 tbsp Butter*

with Veggies and Linguine

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Tender and flaky tilapia is getting the royal treatment for tonight's dinner. Crusted in a toasted panko-Parmesan topping before being roasted, it's then served over luxurious veggie-loaded linguine.

Ingredients: Tilapia fillets • Zucchini • Linguine (durum wheat semolina, niacin, ferrous sulphate, thiamine mononitrate, riboflavin, folic acid) (wheat) • Baby tomatoes • Lemon • Parmesan cheese (pasteurized milk, modified milk ingredients, water, modified corn starch and/or potato starch, cheese (milk, bacterial culture, salt, microbial enzyme, lipase), salt, citric acid, sodium phosphate, lactic acid, flavour, sodium citrate, potassium sorbate, caramel colour, beta-carotene, anticaking blend (potato starch, corn starch, dextrose, calcium sulfate, cellulose, natamycin, enzyme)) (milk) • Spinach • Panko breadcrumbs (bleached wheat flour, yeast, sugar, salt) (wheat) • Garlic spread (margarine (soybean oil, water, modified palm and palm kernel oils, salt, vegetable monoglycerides, soy lecithin, potassium sorbate, natural flavour, citric acid, annatto and turmeric, vitamin A palmitate, vitamin D2), garlic, onion powder, water, salt, vegetable mono and diglycerides, maltodextrin, citric acid, parsley, natural flavour, xanthan gum, potassium sorbate, natural colour, vitamin E) (soy) • Cream sauce spice blend (wheat flour, salt, garlic powder, onion powder, canola oil, silicon dioxide) (wheat) • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites).

Tags:

Quick

Allergens:

Tilapia

•Wheat

•Milk

•Soy

•Sulphites

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

DifficultyMedium

Ingredients

serving amount

300 g

Tilapia

(Contains: Tilapia)

170 g

Linguine

(Contains: Wheat)

1 unit(s)

Zucchini

113 g

Baby Tomatoes

56 g

Baby Spinach

1 unit(s)

Lemon

½ cup

Parmesan Cheese, shredded

(Contains: Milk)

⅓ cup

Panko Breadcrumbs

(Contains: Wheat May contain traces of: Wheat, Gluten)

2 tbsp

Garlic Spread

(Contains: Soy May contain traces of: Sulphites, Milk)

7.5 g

Vegetable Stock Powder

(Contains: Soy, Sulphites May contain traces of: Milk, Mustard, Tree nuts, Peanuts, Sesame, Wheat)

10 g

Cream Sauce Spice Blend

(Contains: Wheat May contain traces of: Tree nuts, Milk, Mustard, Peanuts, Sesame, Soy, Sulphites)

Not included in your delivery

¼ tsp

Salt*

0.13 tsp

Pepper*

1 tbsp

Butter*

(Contains: Milk)

Nutrition Values

Calories830 kcal

Fat28 g

Saturated Fat12 g

Carbohydrate93 g

Sugar8 g

Dietary Fiber8 g

Protein54 g

Cholesterol105 mg

Sodium1930 mg

Trans Fat0.5 g

Potassium1300 mg

Calcium350 mg

Iron6 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

•Zester

•Large Non-Stick Pan

•Medium Bowl

•Large Pot

•Measuring Spoons

•Colander

•Measuring Cups

•Parchment Paper

•Baking Sheet

Cooking Steps

PDF

Before starting, preheat the oven to 450˚F.
Wash and dry all produce.
Bring a large pot of salted water to a boil (use same for 4 servings).
Zest, then juice half the lemon. Cut remaining lemon into wedges.
Heat a large non-stick pan over medium-high.
When hot, add 1 tbsp (2 tbsp) butter. Swirl pan for 30 sec, until melted.
Add panko, then reduce heat to medium. Cook for 2-3 min, stirring often, until golden. Transfer to a medium bowl.

Meanwhile, halve tomatoes.
Halve zucchini lengthwise, then cut into 1/4-inch half moons.
Roughly chop spinach. (TIP: Place spinach in a bowl, then roughly chop using a pair of kitchen shears or scissors!)

To the boiling water, add linguine. Cook for 10-13 min, until tender but still firm to the bite.
Meanwhile, to the bowl with toasted panko, add lemon zest and half the Parmesan. Stir to combine.
Reserve 1/4 cup (1/2 cup) pasta water. Strain linguine, then return to the pot, off heat.

Pat tilapia dry with paper towels. On a parchment-lined baking sheet, arrange tilapia. Season with salt and pepper.
Spread 1 tsp garlic spread over each tilapia fillet.
Top with panko mixture, pressing gently to adhere.
Roast in the middle of the oven for 10-14 min, until golden and cooked through.**

Meanwhile, reheat the same pan (from step 1) over medium-high.
When hot, add remaining garlic spread, swirling the pan for 30 sec, until melted.
Add zucchini and tomatoes. Season with salt and pepper. Cook for 2-4 min, stirring occasionally, until veggies begin to soften.
Sprinkle Cream Sauce Spice Blend over top. Stir to coat.
Add stock powder, 1 tsp (2 tsp) lemon juice and 1 cup (2 cups) water. Cook for 2-3 min, stirring often, until sauce thickens slightly.

To the pan with sauce, add linguine, spinach and remaining Parmesan. Season with salt and pepper.
Cook for 1-2 min, stirring often until spinach wilts. (TIP: For a lighter sauce consistency, add reserved pasta water, 1-2 tbsp at a time, if you like.)
Divide pasta and fish between plates.
Squeeze a lemon wedge over top, if you like.