Protein Swap | Thyme & Lemon Fried Tilapia
with Orzo Panzanella
Cooking time
20 minutes
Servings
2/4
Calories
860 /serving
This simple twist on panzanella is flavour-packed and full of fun. Instead of bread croutons, you’re using garlicky toasted panko for signature crunch. To give the tilapia its star turn, you’re searing the flaky fish with lemon wedges, while basting it with garlic, thyme and butter.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 4g Thyme
- 90g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Lemon
- 140g Cherry tomatoes
- 15ml Minced garlic
- 140g Orzo
- 30g Panko
- 25g Shaved Parmesan (contains rennet)
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, yeast extract, green bell pepper, sunflower oil, paprika, silicon dioxide, turmeric, Cayenne pepper, citric acid)
Contains: Milk • Tilapia • Wheat
You will need:
Medium pot
Oil
Salt & pepper (S&P)
Strainer
2 or 4 tbsp Butter
Medium pan (non-stick if possible)
Olive oil
Total Fat
43 g
Saturated Fat
15 g
Sodium
750 mg
Total Carb
78 g
Sugars
7 g
Protein
45 g
Fibre
6 g
Preparation
Boil the orzo
- Bring a medium pot of salted water to a boil.
- Add the orzo and boil, 9 to 10 min., until just tender.
- Drain and rinse.
- Return to the pot and toss with a drizzle of oil to prevent sticking.
Mise en place
- Meanwhile, pick the thyme leaves off the stems; roughly chop the leaves.
- Halve the lemon; juice ½ and quarter the remaining ½.
- Quarter the tomatoes.
Toast the panko
- In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the panko, 1⁄2 the garlic, 1⁄2 the thyme, a pinch of the spices and S&P.
- Toast, stirring often, 1 to 2 min., until golden brown.
- Transfer to a bowl and reserve the pan.
Cook the cod & combine the orzo
- Pat the cod dry; season with 1⁄2 the remaining spices and S&P.
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the cod and cook, 2 to 3 min. on one side, until golden brown.
- Flip and add the lemon wedges, remaining garlic and thyme, and 2 tbsp butter (double for 4 portions).
- Cook, spooning the sauce over the cod*, 2 to 3 min., until golden brown and cooked through.
- Transfer the cod and lemon wedges to a plate.
- Add the orzo to the pan; toss until coated in the sauce.
Make the orzo panzanella
- In a large bowl, combine the lemon juice, 2 tbsp olive oil (double for 4 portions), the remaining spices and S&P.
- Add the orzo, tomatoes, baby greens and 2⁄3 the cheese; toss well.
Plate your dish
- Divide the orzo panzanella between your plates.
- Top with the cod and lemon wedges.
- Garnish with the panko and remaining cheese. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
