Express
Seared Tilapia and Honey Mustard Sauce
with zucchini and peppers
Prep & Cook Time: 10-15 min.
Spice Level: Not Spicy
Cook Within: 3 days
Contains: Fish (Tilapia), Milk, Eggs, Wheat, Soy
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Under %{max_calories} caloriesUnder 35g net carbs
Chef
Rachel Post
Tilapia is good on its own, with just a little salt and pepper, but it's even better when it can be enrobed in a tasty sauce. This sauce, a mix of sweet honey and puckering mustard, tops the tilapia with a flavor blanket of pure delight, a flavor coat of amazing, a tasty dress of pure taste… gone too far? Point made? You'll have to order this guy and see if it lives up to the hyperbole.
In Your Box (serves 2)
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11 oz. Tilapia Fillets
- 8 oz. Sliced Zucchini
- 4 oz. Sliced Red Bell Pepper
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1 fl. oz. Brewpub Style Mustard
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⅘ oz. Lemon Garlic Butter
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¼ cup Panko Breadcrumbs
- ½ fl. oz. Honey
- ½ tsp. Garlic Pepper
- ½ tsp. Garlic Salt
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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Calories470
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Carbohydrates25g
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Net Carbs21g
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Fat23g
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Protein43g
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Sodium1170mg
Recipe Steps
You Will Need
- Olive Oil
- Salt
- Cooking Spray
- 1 Mixing Bowl
- 1 Medium Non-Stick Pan
- 1 Large Non-Stick Pan
- 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 mahi-mahi, halve fillets. Follow same instructions as tilapia in Steps 1 and 2, searing, panko-side down first, until mahi-mahi reaches minimum internal temperature, 3-4 minutes per side.
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If using chicken breasts, follow same instructions as tilapia in Steps 1 and 2, searing, panko-side down first, until chicken reaches minimum internal temperature, 5-7 minutes per side.
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If using sirloin steaks, follow same instructions as tilapia in Steps 1 and 2, searing, panko-side down first, until sirloin reaches minimum internal temperature, 4-6 minutes per side. Rest, 3 minutes. Steak thickness can vary; if you receive a thinner steak, we recommend checking for doneness sooner.
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1 Prepare the Tilapia
Pat tilapia dry and season flesh side with garlic pepper and 1/4 tsp. salt.
Top flesh side with half the panko (reserve remaining for garnish), pressing gently to adhere. -
2 Cook the Tilapia
Place a medium non-stick pan over medium heat and add 1 tsp. olive oil.
Add tilapia, panko side down first, to hot pan and sear until golden brown and tilapia reaches a minimum internal temperature of 145 degrees, 4-6 minutes per side.Remove from burner.While tilapia cooks, continue recipe. -
3 Cook the Vegetables
Place a large non-stick pan over medium-high heat and spray with cooking spray. Add bell pepper to hot pan. Stir occasionally, 3 minutes.
Add zucchini and garlic salt. Stir occasionally until tender, 2-4 minutes.Remove from burner. Stir in butter.While vegetables cook, continue recipe. -
4 Crisp Panko, Make Sauce, and Finish Dish
In a microwave-safe bowl, combine remaining panko and 1 tsp. olive oil. Microwave until crisp and golden-brown, 20-30 seconds, stirring every 10 seconds.
In a mixing bowl, combine honey, 1 tsp. water, and mustard.Plate dish as pictured on front of card, topping tilapia with honey mustard sauce and garnishing vegetables with crispy panko. Bon appétit!
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