Za’atar and Panko Crusted Tilapia
with cumin roasted carrots / chickpeas / couscous
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
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
Amount Per Serving
Calories
531
Just a moment...
% Daily Value
Total Fat
17g
27%
Just a moment...
Saturated Fat
6g
28%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
69mg
23%
Just a moment...
Sodium
730mg
30%
Just a moment...
Total Carbohydrate
60g
20%
Just a moment...
Dietary Fiber
6g
22%
Just a moment...
Sugars
8g
Just a moment...
Protein
35g
Just a moment...
Prep
- Carrots - Slice carrots. (Can be done up to 5 days ahead)
- Parsley - Chop parsley. (Can be done up to 2 days ahead)
- Make crust - Melt butter in the microwave (~1 minute should do). Mix butter with za’atar, mustard, honey, panko, and parsley.
- Beans - Drain and rinse.
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Make
- Heat oven to 400F / 204C.
- 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.
- When carrots have about 10 minutes left to roast, add beans and toss everything to combine. Return pan to oven.
- 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.
- Heat leftover couscous in the microwave. Add a splash of stock or water (not in ingredients list) if it seems dry.
- Serve tilapia over couscous with carrots and chickpeas on the side.
Nutrition Facts
Serving Size:
1 serving
Servings Per Recipe
4
Amount Per Serving
Calories
531
Just a moment...
% Daily Value
Total Fat
17g
27%
Just a moment...
Saturated Fat
6g
28%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
69mg
23%
Just a moment...
Sodium
730mg
30%
Just a moment...
Total Carbohydrate
60g
20%
Just a moment...
Dietary Fiber
6g
22%
Just a moment...
Sugars
8g
Just a moment...
Protein
35g
Just a moment...
Reviews
Ratings
26 reviews