Southern-Style Breaded Tilapia with Lemony Caper Mayo
Roasted Sweet Potato Wedges & Brussels Sprouts
Cooking time
30 minutes
Servings
2/4
Calories
930 /serving
When things go south, in the best way… you find yourself imagining a fish dinner somewhere along the Louisiana coastline. It’s the time of year for our Mardi Gras seasonings, which this evening started with a blend of paprika, mustard, herbs and sweet brown sugar. While flaky tilapia fillets coated in panko crumbs develop a crisped exterior, Brussels sprouts and chubby sweet potato wedges roast alongside. And there’s mayo spiked with capers and lemon for dipping it all, y’all.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 450g Sweet potatoes
- 300g Brussels sprouts
- 1 Lemon
- 90ml Mayonnaise
- 40g Panko
- 10g Capers
- 11g Mardi Gras spices (sweet paprika, oregano, mustard, onion, cumin, thyme, brown sugar, kosher salt, black pepper)
Contains: Eggs, Mustard, Tilapia, Wheat
You will need:
2 Sheet pans
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
54 g
Saturated Fat
6 g
Sodium
520 mg
Total Carb
78 g
Sugars
14 g
Protein
41 g
Fibre
15 g
Preparation
Mise en place
Preheat the oven to 450°F. Cut the sweet potatoes lengthwise into ¼ inch wedges. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). Quarter the lemon. Roughly chop the capers.
Roast the sweet potatoes
On a lined sheet pan, toss the sweet potatoes with a drizzle of oil, ½ the spices and S&P. Roast, flipping halfway, 22 to 24 min., until browned and tender.
Prepare the tilapia
Meanwhile, pat the tilapia dry with paper towel; season with the remaining spices and S&P. Place the panko in a shallow bowl. In a second shallow bowl, combine ⅓ of the mayo, 1 tbsp water (double for 4 portions) and S&P. Working one at a time, coat the tilapia in the mayo (letting any excess drip off), then in the panko (pressing to adhere).
Roast the Brussels sprouts & tilapia
On a second lined sheet pan, toss the Brussels sprouts with a drizzle of oil and S&P. Roast, 7 to 9 min., until partially cooked. Remove from the oven, stir and add the tilapia. Roast, 8 to 10 min., until the Brussels sprouts are tender and the tilapia* is cooked through.
Make the lemony caper mayo
Meanwhile, in a small bowl, combine the juice of 1 lemon wedge, 1 tbsp oil (double both for 4 portions), the remaining mayo, the capers (start with ½) and a pinch of salt.
Plate your dish
Divide the sweet potatoes, Brussels sprouts and tilapia between your plates. Garnish with the remaining lemon wedges. Serve the lemony caper mayo on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
