Carb-Wise: Baked Tilapia with Spiced Panko
Zucchini ‘Fries’ & Avocado-Lime Cream
Cooking time
20 minutes
Servings
2/4
Calories
410 /serving
Follow the trail of breadcrumbs and it will lead you to a fish dinner par excellence. Panko mixed with Mexican-inspired spices, to be more precise, provides a crunchy topping for flaky fillets of tilapia. It bakes alongside fry-size lengths of zucchini on the same sheet pan to minimize mess. All that remains to do is whip together our avocado purée, sour cream, lime and cilantro, for a sauce to set the stage on each plate.
We will send you:
- 2 Tilapia fillets
- 1 Lime
- 3 Zucchini (green, yellow or heirloom)
- 57g Avocado purée
- 20g Panko
- 43ml Sour cream
- 1 Bunch of cilantro
- 11g Mexican Moments spices (salt, chili powder, garlic, sugar, paprika, coriander seeds, black pepper, cumin, onion, oregano, lime oil)
Contains: Tilapia, Milk, Sulphites, Wheat
You will need:
Sheet pan
Olive oil
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
21 g
Saturated Fat
5 g
Sodium
720 mg
Total Carb
24 g
Sugars
8 g
Protein
33 g
Fibre
6 g
Preparation
Mise en place
Preheat the oven to 450°F. Halve the zucchini crosswise; cut into fries. Halve the lime; juice ½ and cut the remaining ½ into 2 wedges. Roughly chop the cilantro leaves and stems.
Make the spiced panko
In a small bowl, combine the panko, 1 tbsp olive oil (double for 4 portions) and ⅓ of the spices.
Prepare the zucchini ‘fries’ & tilapia
On a lined sheet pan, toss the zucchini ‘fries’ with a generous drizzle of oil, ⅓ of the remaining spices and S&P. Pat the tilapia dry with paper towel; season with the remaining spices and S&P. Add to the pan and drizzle with oil. Spread with the spiced panko.
Bake the zucchini ‘fries’ & tilapia
Bake the zucchini ‘fries’ and tilapia, 6 to 8 min., until the zucchini ‘fries’ are tender and the tilapia* is cooked through.
Make the avocado-lime cream
Meanwhile, in a second small bowl, combine the avocado purée, sour cream, lime juice, ½ the cilantro and S&P.
Plate your dish
Divide the avocado-lime cream between your plates and spread out in a circular motion. Top with the zucchini ‘fries’ and tilapia. Garnish with the lime wedges and remaining cilantro. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
