Cajun-Panko Tilapia
with quinoa / zucchini / peppers

Name: Cajun-Panko Tilapia
Cook time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 1 Lemons, wedges; 1 lb Tilapia (sub any white fish); 3 Tbsp Butter; 2 tsp Cajun seasoning; 1 tsp Mustard, Dijon; 1 tsp Honey; 1/2 cup Panko breadcrumbs, gluten-free; for cooking Foil; 1 Tbsp Oil, cooking; 2 Tbsp Parsley (opt), leaves torn; 1 lb Zucchini, chopped; 2 Bell peppers, any color, chopped (sub baby sweet peppers); 1 Tbsp Oil, cooking; 2 tsp Cajun seasoning; 1 1/2 cups Quinoa, uncooked; 3 cups Stock, any type

Active: 45 Total: 45

Original GF Paleo Vegetarian

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 quinoa aside to add to Wednesday's salad.

Ingredients

Metric

Servings:

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, gluten-free - 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

Quinoa (enough for 2 nights):

Quinoa, uncooked - 1 1/2 cups
Stock, any type - 3 cups

Prep

Quinoa (this makes enough for 2 nights) - Combine quinoa with stock in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
Zucchini / Bell peppers - Prep as directed and combine. (Can be done up to 5 days ahead)
Lemons - Slice into wedges.
Tilapia - Rinse and dry fish. Lightly salt and pepper.
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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Make

Heat oven to 425F / 218C degrees.
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.
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.
If the quinoa was made ahead, reheat in the microwave (reserve 3/4 cup / 177 ml for Wednesday; for 4 servings, adjust if customizing).
Serve the fish with quinoa and vegetables on the side and parsley on top. Serve lemon wedges on the side to squeeze over everything. Enjoy!

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