Panko-Crusted Tilapia with Cauliflower Mash
with Roasted Green Beans & Apple Salad
- Fish
- Wheat
- Milk
Panko-crusted tilapia is served alongside a buttery cauliflower mash and caramelized zucchini in this weeknight winner. A lemony apple parsley salad adds the perfect tangy crunch. This is comfort food that tastes indulgent and keeps you feeling great!
Ingredients
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
Nutrition Values
Utensils
Cooking Steps
-
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.
- 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.
-
Place cauliflower in a medium microwave-safe bowl. Cover with plastic wrap; microwave until tender and falling apart easily, 7-9 minutes.
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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.
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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).
-
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.)
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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).
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- 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.)
- Divide apple salad (draining first), cauliflower mash, zucchini, and tilapia between plates; serve.
