Gremolata Crusted Tilapia

Name: Gremolata Crusted Tilapia with Roasted Mediterranean Veg
Total time: 35 min
Yield: 2
Cuisine: Fusion
Ingredients: 2 Garlic Clove; 8 Flat Leaf Parsley; 2 Red Pepper; 2 Courgette; 2 New Potatoes; 4 Tilapia Fillet; 8 Panko Breadcrumbs; 1 Lemon

with Roasted Mediterranean Veg

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As you’ll have gathered by now, we’re not too much into fussy culinary terminology. Drizzles of this and towers of that and julienne and brunoise...who makes this stuff up anyway? That said, this week we are using a ‘gremolata’ but it’s not as complicated as it might sound. An easy to create mixture of fresh parsley, garlic and lemon zest, gremolata is really popular in Italian cooking and this evening we’ve added some breadcrumbs to give it a bit of crunch. Buonissimo!

Tags:

Healthy

•Lactose Free

•Family Friendly

Allergens:

Fish

•Cereals containing gluten

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Total35 minutes

Active

DifficultyMedium

Ingredients

/ serving 4 people

Garlic Clove

Flat Leaf Parsley

Red Pepper

Courgette

(May contain traces of: Celery)

New Potatoes

Tilapia Fillet

(Contains: Fish)

Panko Breadcrumbs

(Contains: Cereals containing gluten)

Lemon

Nutritional information

/ per serving

Energy (kcal)575 kcal

Energy (kJ)2406 kJ

Fat23 g

of which saturates11 g

Carbohydrate83 g

Protein70 g

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Knife

•Fork

•Pot

•Baking Tray

•Mixing Bowl

•Bowl

Instructions

Pre-heat your oven to 200 degrees. Peel and finely chop the garlic. Use the flat side of your knife or a spoon to grind it into a purée against the chopping board. Finely chop the parsley. Tip: Add a bit of salt to the garlicwhen you grind it - it provides texture to help purée.

Meanwhile, remove the core from the peppers and chop into bite-sized pieces. Cut the top and bottom off the courgettes, cut them in half lengthways and then cut these into long strips about 1cm wide. Chop again into roughly 1cm cubes.

Bring a large pot of water to the boil with ½ tsp of salt. Chop the potatoes into eighths. Boil for 15 mins until cooked then drain, return to the frying pan (off the heat), add a knob of butter (if you have some!), generously season with a pinch of salt and a good grind of pepper and lightly crush with a fork. Cover and set aside.

LH: Toss the pepper and courgette in 1 tbsp of olive oil, together with 1/2 tsp salt and a good grind of pepper. Lay the veggies out on a baking tray and cook on the top shelf of your oven for 15-20 mins, until beginning to char at the edges.

Season each fish fillet with a pinch of salt and a pinch of pepper. LH: Mix the breadcrumbs with the parsley, garlic, zest of the lemon, ½ tsp of salt and 2 tbsp of olive oil. Place the fish on a greased baking tray, pile the breadcrumb mix on top of the fish, pushing down to make it stick.

Place the baking tray on the top shelf of your oven for 9 mins. Afterwards turn on your grill to its highest setting and grill for 2 mins, until golden on top.

Divide the veggies between your bowls, top with the crusted fish and a hearty squeeze of lemon juice.