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Week of 4/23/18

Za’atar and Panko Crusted Tilapia
with cumin roasted carrots / chickpeas / couscous

Active: 40 minTotal: 40 min
Original GF Paleo Vegetarian

Panko crusted fish always gets great reviews from our community members' kitchens. This version is different than those we've featured in the past, using light tilapia as a base and the unique spice from za'atar in the crust.

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Ingredients

Servings:
4
Metric
Za’atar and Panko Crusted Tilapia:
  • Parsley, curly-leaf - 1 Tbsp, chopped
  • Butter - 3 Tbsp
  • Za'atar - 1 Tbsp
  • Mustard, Dijon - 1 tsp
  • Honey - 1 tsp
  • Panko breadcrumbs - 1/2 cup
  • Foil - for cooking
  • Oil, cooking - 1 Tbsp
  • Tilapia - 1 lb (sub any white fish)
  • Couscous, cooked (leftover from Monday) - 2 1/2 cups
Cumin Roasted Carrots and Chickpeas:
  • Carrots - 1 lb, sliced
  • Beans, garbanzo (14 oz / 387 g) - 1 can, drained and rinsed
  • Oil, olive - 1 Tbsp
  • Cumin, ground - 1/2 tsp
  • Paprika - 1/2 tsp
  • Salt - 1/2 tsp

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
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Prep

  1. Carrots - Slice carrots. (Can be done up to 5 days ahead)
  2. Parsley - Chop parsley. (Can be done up to 2 days ahead)
  3. Make crust - Melt butter in the microwave (~1 minute should do). Mix butter with za’atar, mustard, honey, panko, and parsley.
  4. Beans - Drain and rinse.

Make

  1. Heat oven to 400F / 204C.
  2. Toss carrots with olive oil, cumin, paprika, and salt. Spread out on a sheet pan. Roast, shaking the pan halfway through cooking, until carrots are tender, 35 to 40 minutes.
  3. When carrots have about 10 minutes left to roast, add beans and toss everything to combine. Return pan to oven.
  4. Line a second sheet pan with foil and brush with cooking oil. Rinse and dry tilapia and place on sheet pan. Season lightly with some salt and pepper. Spoon crust on top. Bake tilapia until cooked through, 10 to 12 minutes.
  5. Heat leftover couscous in the microwave. Add a splash of stock or water (not in ingredients list) if it seems dry.
  6. Serve tilapia over couscous with carrots and chickpeas on the side.

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Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Increase your nutrition smarts

Reviews

This meal has 26 reviews

So easy and fast to prepare

By: Thais
Posted: Sep 05, 2019
Diet: Original

The fish was so good. I loved this meal!

By: Catherine
Posted: Jul 30, 2018
Diet: Original

Loved this, though I added quite a bit of salt and pepper, and ate double the amount of fish.

By: Jenna
Posted: Jul 24, 2018
Diet: Original

Sauce was good all-purpose sauce. Not sure if the za'atar added much to the roasted veggies. Seemed like we should have marinated the garbanzo beans? overall pretty basic but good.

By: Caroline
Posted: Jun 11, 2018
Diet: Vegetarian

I really liked the carrots and chick peas. The fish needed more flavor.

By: Laurie
Posted: May 19, 2018
Diet: Original

Really enjoyed this, the sauce was great with the flavors!

By: Chris
Posted: May 08, 2018
Diet: Vegetarian