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Panko-Crusted Tilapia with Cauliflower Mash

Panko-Crusted Tilapia with Cauliflower Mash

with Roasted Green Beans & Apple Salad
0.0(0)
Recipe Development Team
Recipe Development TeamUpdated on January 02, 2026
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Calories
520 kcal
Protein
38g protein
Difficulty
Easy
Allergens:
  • Fish
  • Wheat
  • Milk
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

6 ounce

Green Beans

1 tablespoon

Fry Seasoning

unit

Zucchini

11 ounce

Tilapia

(Contains: Fish)

1 unit

Lemon

1 unit

Apple

10 ounce

Cauliflower Florets

¼ cup

Panko Breadcrumbs

(Contains: Wheat)

¼ ounce

Parsley

1 teaspoon

Garlic Powder

Not included in your delivery

4 teaspoon (tsp)

Olive Oil

2 tablespoon (tbsp)

Butter

(Contains: Milk)

teaspoon (tsp)

Salt

teaspoon (tsp)

Black Pepper

/ per serving
Calories520 kcal
Fat24 g
Saturated Fat9 g
Carbohydrate39 g
Sugar17 g
Dietary Fiber9 g
Protein38 g
Cholesterol105 mg
Sodium160 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.
Baking Sheet
Medium Bowl
Small Bowl
Plastic Wrap
Potato Masher
Paper Towel

Cooking Steps

1
    • Adjust rack to top position (top and middle positions for 4 servings) and preheat oven to 425 degrees. Wash and dry produce.

    • Finely chop parsley. Halve, core, and dice apple into bite-size pieces. Halve lemon. Trim and halve zucchini lengthwise; slice crosswise into ½-inch-thick half-moons.

    • In a small bowl, combine panko, half the parsley, a drizzle of olive oil, salt, and pepper.

  • Finely chop parsley. Halve, core, and dice apple into bite-size pieces. Halve lemon. Trim and halve zucchini lengthwise; slice crosswise into ½-inch-thick half-moons.

  • In a small bowl, combine panko, half the parsley, a drizzle of olive oil, salt, and pepper until thoroughly combined.

  • In a separate small bowl, combine apple, remaining parsley, a drizzle of olive oil, juice from all the lemon, salt, and pepper.

2
    • In a second small bowl, combine apple, remaining parsley, a drizzle of olive oil, juice from the lemon, salt, and pepper.
  • Using a potato masher or fork, mash cauliflower with 2 TBSP butter (4 TBSP for 4 servings), salt, and pepper until creamy. TIP: If cauliflower does not mash easily, microwave, uncovered, in 1-minute intervals until tender.

  • Taste and season with more salt and pepper if desired.

3
    • Place cauliflower in a medium microwave-safe bowl. Cover with plastic wrap; microwave until tender and falling apart easily, 7-9 minutes.

    • Using a potato masher or fork, mash cauliflower with 2 TBSP butter (4 TBSP for 4 servings), salt, and pepper until creamy. TIP: If cauliflower does not mash easily, microwave, uncovered, in 1-minute intervals until tender.

    • Taste and season with more salt and pepper if desired.

  • Pat tilapia* dry with paper towels; season all over with garlic powder, salt, and pepper.

  • Add a drizzle of olive oil to empty side of baking sheet; add tilapia. (For 4, place tilapia on a separate baking sheet.) Mound with panko mixture, pressing to adhere (no need to coat the undersides).

4
    • While cauliflower cooks, toss zucchini on one side of a baking sheet with a drizzle of olive oil, Fry Seasoning, salt, and pepper. (For 4 servings, spread out across entire sheet.)

    • Pat tilapia* dry with paper towels; season all over with garlic powder, salt, and pepper. Add a drizzle of olive oil to empty side of baking sheet; add tilapia. (For 4, place tilapia on a second oiled sheet.) Mound tilapia with panko mixture, pressing to adhere (no need to coat the undersides).

5
    • Roast zucchini and tilapia on top rack until zucchini is browned and tender and tilapia is golden and cooked through, 10-12 minutes. (For 4 servings, roast zucchini on top rack and tilapia on middle rack, swapping rack positions halfway through.)
6
    • Divide apple salad (draining first), cauliflower mash, zucchini, and tilapia between plates; serve.

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