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Cajun-Panko Tilapia
with freekeh / zucchini / peppers

Active: 45 Total: 45

With its crispy, crunchy, flavor-packed crust, this tender fish bakes hands-off in the oven.
Smarts #1: You'll use Cajun seasoning in both the fish and vegetables, so feel free to adjust with more or less depending on your preferences.
Smarts #2: Be sure to set some of the freekeh aside to add to Wednesday's salad.



Cajun-Panko Tilapia:
  • Lemons - 1 , wedges
  • Tilapia - 1 lb (sub any white fish)
  • Butter - 3 Tbsp
  • Cajun seasoning - 2 tsp
  • Mustard, Dijon - 1 tsp
  • Honey - 1 tsp
  • Panko breadcrumbs - 1/2 cup
  • Foil - for cooking
  • Oil, cooking - 1 Tbsp
  • Parsley (opt) - 2 Tbsp , leaves torn
Cajun Zucchini and Peppers:
  • Zucchini - 1 lb , chopped
  • Bell peppers, any color - 2 , chopped (sub baby sweet peppers)
  • Oil, cooking - 1 Tbsp
  • Cajun seasoning - 2 tsp
Freekeh (enough for 2 nights):
  • Water - 3 1/2 cups
  • Cracked freekeh - 1 1/2 cups


  1. Cook freekeh (this makes enough for 2 nights) - In a saucepan bring the water to a simmer. Add the freekeh and then reduce the heat to a low simmer. Simmer, stirring occasionally, until the freekeh is tender and has absorbed all of the liquids, 15 to 20 minutes. (Can be done up to 5 days ahead)

  2. Zucchini / Bell peppers - Prep as directed and combine. (Can be done up to 5 days ahead)

  3. Lemons - Slice into wedges.

  4. Tilapia - Rinse and dry fish. Lightly salt and pepper.

  5. Make crust - Melt the butter in the microwave (~1 minute should do). Mix in Cajun seasoning (portion for fish), mustard, honey, and panko.

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  1. Heat oven to 425F / 218C degrees.

  2. Line a sheet pan with foil and brush with cooking oil (portion for fish). Add the tilapia and then spoon crust onto the fish. Bake until the fish is opaque and flaky, 10 to 14 minutes.

  3. While the fish is cooking, heat a large skillet over medium-high heat. Add the oil (portion for vegetables) and then the zucchini and bell peppers. Saute until very tender, 8 to 10 minutes. When the vegetables are tender, add the Cajun seasoning (portion for vegetables) and cook for 1 minute more.

  4. If the freekeh was made ahead, reheat in the microwave (reserve 3/4 cup / 177 ml for Wednesday; for 4 servings, adjust if customizing).

  5. Serve the fish with freekeh and vegetables on the side and parsley on top. Serve lemon wedges on the side to squeeze over everything. Enjoy!



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