Panko-Crusted Tilapia with Cauliflower Mash
with Roasted Broccoli & Apple Parsley 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
1 tablespoon
Fry Seasoning
unit
Zucchini
8 ounce
Broccoli
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.
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.
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.
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).
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.
Customer reviews
Review summary
Updated on Apr 2026- Flavor: Many found the dish bland and lacking seasoning; adding extra herbs, garlic, or sauce helped boost flavor.
- Ease of prep: Most found it easy to prepare, though some noted it takes longer than expected and requires a potato masher.
- Suggestions: Add garlic or cheese to the cauliflower mash, skip the fry seasoning on zucchini, and consider a sauce for the fish.
- Apple salad: Reviews were mixed on the apple parsley combination; some loved the refreshing contrast while others found it odd.
- Cauliflower mash: Big hit as a healthy potato substitute, though some wanted more seasoning or smoother texture using an immersion blender.
