Panko Tilapia Supper

 

With this recipe, Lean Lifestyle did another meal preparation inspiration so that we can have during our weekdays healthy, tasty meals ready to go and more time to spend with each other and outdoors. The starting point of this recipe is when Antoine discovered Panko breadcrumbs during his years living in Japan and introduced Cavita to it. With Panko in her pantry, Cavita created this supper aimed at providing proteins & carbs for active folks on busy days. The result is a flavorful, crunchy and juicy dish that won't leave you dry when in need of energy.

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The ingredients are given for 4 medium servings.

 

INGREDIENTS

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Ingredients for Rice 

• 1 cup of rice

• 1 tsp of turmeric

• 1 tsp of garlic powder

• 1 tsp of onion Powder

• Salt

• Black Pepper

• 1,5 cup of water

 

Ingredients for Fish

• 4 tilapia fish filet

• 1/4 of a big white Onion

• 2 garlic cloves

• 1 tsp of grated ginger

• 1 tsp of chopped cilantro

• 1 tbsp of olive oil

• Salt

• Black Pepper

• 1 lemon juice and zest

• Panko breadcrumbs

 

Ingredients for Roasted Tomatoes |Onions​ & Garlic

• 4 grape tomatoes

• 1/4 of a big white onion

• 8 garlic cloves

• Olive oil

• Salt

• Black pepper

DIRECTIONS

 

Cooking the Rice

• Cook the rice according to package instructions (rice to water and cooking time) but in the water mix together salt, onion powder, garlic powder and turmeric.

 

Baking the Fish

• Marinate your fish fillets overnight for the best flavor.

• In a bowl combine finely chopped onions, grated garlic, grated ginger, finely chopped cilantro, salt, black pepper, olive oil, the zest and juice of 1 lemon.

• Coat all the fish fillets in the marinate mixture and cover with a plastic wrap in the fridge overnight.

• The next day, in a large plate combine panko breadcrumbs with some salt and black pepper. Coat each fish fillet with the breadcrumbs mixture.

• Drizzle some olive oil on top of each coated fish fillets and bake at 360 degrees Fahrenheit for 20 minutes.

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Roasting the Tomatoes, Onions & Garlic

• Cover a baking tray with foil paper and place on top your whole tomatoes, onion cut in slices and garlic with the skin on (this prevents from burning the garlic).

• Brush on all a mixture of olive oil, salt and black pepper.

• Roast at 360 degrees Fahrenheit for 15 minutes or until onions and garlic have caramelized.

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Assembling/packing the supper

• If eating the supper on the spot, plate one fish fillet, one roasted tomato with some onion and garlic and 1/2 a cup of rice per persons. Our picture can give you some inspiration on how to plate this dish.

• If packing the supper in preparation for the week, put per containers one fish fillet, 1/2 cup of rice and some roasted onion and garlic. Pack the roasted tomato separately as it will leak juices that that will make the rest of the dish soggy.