Carb-Wise: Baked Tilapia with Mexican-Spiced Panko
Tender Zucchini over Avocado Cream
Cooking time
20 minutes
Servings
2/4
Calories
490 /serving
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. They bake alongside zucchini half-moons on the same sheet pan to minimize mess. All that remains to do is whip together our avocado purée and sour cream, for a sauce to swoosh over each plate to set a carb-wise stage.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Lime
- 2 Green zucchini
- 114g Avocado purée
- 40g Panko
- 43ml Sour cream
- 11g Mexican Moments spices (salt, chili powder, garlic, sugar, paprika, coriander seeds, black pepper, cumin, onion, oregano, lime oil)
Contains: Milk, Sulphites, Tilapia, Wheat
You will need:
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
27 g
Saturated Fat
5 g
Sodium
840 mg
Total Carb
31 g
Sugars
7 g
Protein
34 g
Fibre
8 g
Preparation
Mise en place
Preheat the oven to 450°F. Halve the zucchini lengthwise; thinly slice crosswise on an angle. Halve the lime; juice ½ and cut the remaining ½ into 2 wedges.
Make the spiced panko
In a small bowl, combine the panko, 1 tbsp oil (double for 4 portions) and ⅓ of the spices.
Prepare the zucchini & tilapia
On a lined sheet pan, toss the zucchini with a 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.
Bake the zucchini & tilapia
Bake the zucchini and tilapia, 6 to 8 min., until the zucchini are tender and the tilapia* is cooked through.
Make the avocado cream
Meanwhile, in a second small bowl, combine the avocado purée, sour cream, lime juice and S&P.
Plate your dish
Divide the avocado cream between your plates and spread out in a circular motion. Top with the zucchini and tilapia. Garnish with the lime wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
