Golden Tilapia with Crispy Crumbs
Veggie Rice & Ranch-Style Sour Cream Dip
Cooking time
25 minutes
Servings
4
Calories
690 /serving
Turn a crummy day into a crumby success story! Fillets of tilapia, an ideal neutral-tasting fish for family dinner, are pan-cooked until golden and flaky. Rain down a mixture of sautéed scallions, panko crumbs and ranch seasonings (gentle with chives, mustard and onion) to crust them with crispiness. Finely cut Brussels sprouts and wee green peas are sautéed in butter and tossed into white rice. And a thick ranch-style dip could convince anyone.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 400g Brussels sprouts
- 2 Scallions
- 60g Panko
- 300g Green peas
- 320g White rice
- 86ml Sour cream
- 12g Back at the Ranch spices (chives, parsley, mustard, garlic, onion, brown sugar, kosher salt)
Contains: Milk, Mustard, Tilapia, Wheat
You will need:
Medium pot
Large pan
Oil
2 tbsp Butter
Salt & pepper (S&P)
Total Fat
15 g
Saturated Fat
7 g
Sodium
340 mg
Total Carb
98 g
Sugars
8 g
Protein
45 g
Fibre
10 g
Preparation
Cook the rice
In a medium pot, combine the rice, 2 ½ cups water and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
Meanwhile, remove the root ends of the Brussels sprouts; halve lengthwise, then thinly slice crosswise. Thinly slice the scallions crosswise, separating the white bottoms and green tops. In a small bowl, make the ranch dip by combining the sour cream, ½ the white bottoms of the scallions, ⅓ of the spices and S&P.
Make the panko crumbs
In a large pan, heat a generous drizzle of oil on medium-high. Add the remaining white bottoms of the scallions and sauté, 30 sec. to 1 min., until fragrant. Add the panko and cook, stirring frequently, 1 to 2 min., until browned; season with a pinch of the remaining spices and S&P. Transfer to a bowl and reserve the pan.
Sauté the vegetables
In the same pan, heat 2 tbsp butter on medium-high. Add the Brussels sprouts, peas and ½ the remaining spices. Sauté, adding 1 tbsp water halfway, 3 to 4 min., until tender. Transfer to a bowl and keep warm. Reserve the pan.
Cook the tilapia
Pat the tilapia dry with paper towel; season with the remaining spices and S&P. In the reserved pan, heat a drizzle of oil on medium-high. Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
Finish & serve
To the pot of rice, add the vegetables and green tops of the scallions; stir well. Divide the rice between your plates. Top with the tilapia. Garnish with the panko crumbs. Serve the ranch dip on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
