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Carb wise baked tilapiawith spiced panko - Extra large standard

Carb-Wise: Baked Tilapia with Spiced Panko

Zucchini ‘Fries’ & Avocado-Lime Cream

410 cals

20 mins

Description

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.

Contains:

Tilapia, Milk, Sulphites, Wheat

Ingredients

for 2 servings

(Double for 4 portions)

  • 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)

Nutrition

Total fat

21g

Saturated Fat

5g

Sodium

720mg

Total carbs

24g

Sugar

8g

Protein

33g

Fibres

6g

Recipe Instructions

Carb-Wise: Baked Tilapia with Spiced Panko - Step #1 Mise en place
Step 1: 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.
Carb-Wise: Baked Tilapia with Spiced Panko - Step #2 Make the spiced panko
Step 2: Make the spiced panko
In a small bowl, combine the panko, 1 tbsp olive oil (double for 4 portions) and ⅓ of the spices.
Carb-Wise: Baked Tilapia with Spiced Panko - Step #3 Prepare the zucchini ‘fries’ & tilapia
Step 3: 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.
Carb-Wise: Baked Tilapia with Spiced Panko - Step #4 Bake the zucchini ‘fries’ & tilapia
Step 4: 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.
Carb-Wise: Baked Tilapia with Spiced Panko - Step #5 Make the avocado-lime cream
Step 5: 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.
Carb-Wise: Baked Tilapia with Spiced Panko - Step #6 Plate your dish
Step 6: 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!