Parmesan Crusted Tilapia

Parmesan Crusted Tilapia

with Parsley Potatoes and Carrots

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Crispy parmesan-panko crust is the perfect topping for delicate tilapia. We’ve served it with potatoes and carrots in a garlicky herb butter for a Spring preview!

Tags:Eat First
Allergens:FishWheatMilk

Produced in a facility that processes milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybean.

Preparation Time30 minutes
Cooking difficultyLevel 1
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

2 fillet

Tilapia

(ContainsFish)

12 ounce

Baby Potatoes

1 unit

Carrot

1 unit

Lemon

2 clove

Garlic

1 bunch

Parsley

1 teaspoon

Dried Oregano

¼ cup

Panko Breadcrumbs

(ContainsWheat)

¼ cup

Parmesan Cheese

(ContainsMilk)

Not included in your delivery

1 tablespoon

Butter

(ContainsMilk)

1 tablespoon

Olive Oil

unit

Salt

unit

Pepper

Nutrition Values/ per serving
Nutrition Valuesarrow down iconarrow down icon
/ per serving
Energy (kJ)2255.176 kJ
Calories539 kcal
Fat21 g
Carbohydrate48 g
Dietary Fiber8 g
Protein47 g
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
Utensilsarrow down iconarrow down icon
Pot
Knife
Zester
Bowl
Baking Sheet
Fork
Instructionsarrow up iconarrow up icon
download icondownload icon
Cook potatoes
Cook potatoes
1

Preheat oven to 400 degrees. Place the potatoes in a pot of water with a large pinch of salt. Cut any larger potatoes in half so they all cook evenly. Bring to a boil, reduce to a simmer, and cook for 15-20 minutes, until easily pierced with a knife. We'll be adding the carrots to the pot later, so keep an eye on the time!

Cut carrot in sticks
Cut carrot in sticks
2

Mince or grate the garlic. Peel the carrot and cut it into sticks 2 inches long and 1/2-inches thick (as if you'd be dipping them in hummus!) Zest and cut the lemon into wedges. Finely chop the parsley.

3

In a bowl, combine parmesan, oregano, lemon zest, panko, half the garlic, and 1 teaspoon olive oil. Season with salt and pepper.

Place tilapia in the oven
Place tilapia in the oven
4

Place the tilapila fillets on an oiled baking sheet. Drizzle each tilapila fillet with one teaspoon olive oil and season with salt and pepper. Top each fillet with half the panko mixture and press to adhere. Place in the oven and bake for about 8 minutes, until the fish is slightly opaque and easily flakes with a fork. Hint: If you'd like, turn on the broiler and place the fillets under the heat source for about a minute, until the crust is golden brown. Make sure to keep an eye on it, it can burn quickly!

Season with salt and pepper
Season with salt and pepper
5

When the potatoes are almost ready, add the carrots to the pot with the potatoes and cook for about 5 minutes, until crisp-tender. Drain and return to the pot. Add the butter, remaining garlic, and a pinch of parsley. Season with salt and pepper. Cook, tossing, for a minute or two, until garlic is fragant.

6

Serve the tilapia with the potatoes and carrots to the side. Finish with squeeze of lemon and remaining parsley.