Express
Panko-Crusted Tilapia
with lemon butter sauce and broccoli
Prep & Cook Time: 10-15 min.
Spice Level: Mild
Cook Within: 3 days
Contains: Fish (Tilapia), Milk, Eggs, Wheat
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Under %{max_calories} caloriesUnder 35g net carbsOver 30g protein
Chef
Laura Alpern
Stressed about getting dinner on the table in a timely manner? Sick of hearing, “How much longer until dinner is ready?” Well, you’re in luck! Our Express meals have been tested by our culinary team to ensure prep and cook time take no longer than 15 minutes. Yes, you read that correctly. Enjoy a wide variety of delicious and healthy meals that’ll be ready in just 15 minutes or less. Time is less with Express.
In Your Box (serves 2)
- 12 oz. Broccoli Florets
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11 oz. Tilapia Fillets
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1 oz. Cream Cheese
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¼ cup Italian Panko Blend
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½ oz. Grated Parmesan Cheese
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0.42 oz. Mayonnaise
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⅓ oz. Butter
- 0.14 oz. Lemon Juice
- ½ tsp. Garlic Salt
- ¼ tsp. Red Pepper Flakes
Due to our just-in-time sourcing model, we may have to send you a substitute ingredient. Not to worry! We make sure every ingredient sent to you meets our high quality standards. We’ll keep you informed should a switch occur, so please check the ingredient labels in your meal bag.
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Nutrition (per serving)
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Calories540
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Carbohydrates16g
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Net Carbs11g
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Fat37g
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Protein40g
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Sodium980mg
Recipe Steps
You Will Need
- Olive Oil
- Salt
- Pepper
- 2 Medium Non-Stick Pans
- 1 Microwave-Safe Bowl
Before You Cook
Cooking Guidelines
To ensure food safety, the FDA recommends the following as minimum internal cooking temperatures:
- Steak and Pork 145° F (rest cooked meat, 3 minutes) |
- Seafood 145° F |
- Chicken 165° F |
- Ground Beef 160° F |
- Ground Turkey 165° F |
- Ground Pork 160° F
Customize It Instructions
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If using chicken breasts, pat dry. Cook in a large non-stick pan with 2 tsp. olive oil over medium heat until chicken reaches minimum internal temperature, 5-7 minutes per side.
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If using mahi-mahi, halve and pat dry. Cook in a large non-stick pan with 2 tsp. olive oil over medium-high heat until mahi-mahi reaches minimum internal temperature, 3-4 minutes per side. Fish thickness can vary; if you receive a thinner fillet, we recommend checking for doneness sooner.
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If using pork medallions, pat dry. If you receive a whole pork tenderloin, pat dry and, on a separate cutting board, slice into medallions, 3/4"-thick. Cook in a medium non-stick pan with 2 tsp. olive oil over medium heat until pork reaches minimum internal temperature, 3-5 minutes per side. Rest, 3 minutes. Medallion thickness can vary; if you receive a thinner medallion, we recommend checking for doneness sooner.
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If using scallops, pat dry. Cook in a large non-stick pan over medium-high heat with 2 tsp. olive oil until scallops reach minimum internal temperature, 1-2 minutes per side. Scallops will vary in amount as they are portioned by weight. Don't worry, the sweet flavor and tender texture will be the same.
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1 Cook the Broccoli
Cut broccoli into bite-sized pieces.
Place a medium non-stick pan over medium heat and add 2 Tbsp. olive oil. Add broccoli and 1/4 cup water to hot pan. Cover and cook until water is almost completely evaporated, 4-6 minutes.Uncover and stir occasionally until tender, 2-3 minutes.Season with half the garlic salt (reserve remaining for tilapia) and 1/4 tsp. pepper.Remove from burner.While broccoli cooks, continue recipe. -
2 Prepare the Tilapia
Pat tilapia dry and season both sides with a pinch of pepper and remaining garlic salt.
Spread mayonnaise evenly on one side of tilapia. Evenly spread panko on a plate.Place tilapia, mayonnaise-side down, onto panko, pressing gently to adhere to one side. -
3 Cook the Tilapia
Place another medium non-stick pan over medium heat and add 1 Tbsp. olive oil.
Add tilapia, panko-side down, to hot pan and cook until browned and fish reaches a minimum internal temperature of 145 degrees, 3-4 minutes per side.Remove from burner.While fish cooks, continue recipe. -
4 Make Sauce and Finish Dish
In a microwave-safe bowl, combine cream cheese and 1 Tbsp. water. Microwave uncovered until melted, 15-30 seconds.
Carefully remove from microwave. Vigorously stir in lemon juice, softened butter, and a pinch of salt and pepper until melted and combined. If butter does not melt, microwave again, 10-15 seconds.Plate dish as pictured on front of card, garnishing broccoli with Parmesan and red pepper flakes (to taste). Bon appétit!
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