Peanuts ’n’ Panko Crusted Tilapia
with Roasted Green Beans, Ponzu-Cucumber Salad & Rice
Cooking time
30 minutes
Servings
4
Calories
620 /serving
Cue up two different kinds of crunch. The delicate crispness of panko crumbs and the toothsome texture of peanuts makes for an irresistible crust. And a dusting of spiced sesame seeds does its part, too. The fish fillets share oven time with garlicky green beans that you’ll pull out at peak tenderness. Fluffy white rice rises to the occasion, while ponzu-laced cucumbers are too cute and citrusy to pass up.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 400g Green beans
- 2 Garlic cloves
- 4 Cucumbers
- 30g Panko
- 25g Chopped peanuts
- 320g White rice
- 30ml Ponzu lime sauce
- 24g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, sunflower oil, paprika oleoresin, ginger, black pepper)
Contains: Milk, Peanuts, Sesame, Soy, Sulphites, Tilapia, Wheat
You will need:
Medium pot
2 Sheet pans
Oil
2 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Microwave
Total Fat
14 g
Saturated Fat
6 g
Sodium
1060 mg
Total Carb
86 g
Sugars
8 g
Protein
40 g
Fibre
5 g
Preparation
Cook the rice
Preheat the oven to 450°F. 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 and keep warm.
Mise en place
Meanwhile, in a medium bowl, microwave 2 tbsp butter, in 15 sec. increments, until melted. Remove the stem ends of the green beans. Mince the garlic. Halve the cucumbers lengthwise; cut crosswise into ½ inch pieces.
Prepare & bake the tilapia
To the bowl of melted butter, add the peanuts, panko, ⅓ of the garlic and S&P; stir well. Pat the tilapia* dry with paper towel; season with ½ the spices and S&P. Arrange on a lined sheet pan and top with the peanut-panko mixture. Bake, 6 to 10 min., until cooked through.
Roast the green beans
Meanwhile, on a second lined sheet pan, toss the green beans with a drizzle of oil, the remaining garlic and spices, and S&P. Roast, 5 to 8 min., until crisp-tender.
Make the cucumber salad
Meanwhile, in a second medium bowl, combine the cucumbers, ponzu and S&P.
Plate your dish
Divide the rice and green beans between your plates. Top the rice with the tilapia. Serve the cucumber salad on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
