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RECIPE
13 INGREDIENTS10 STEPS1HR

Italian Baked Tilapia Parmesan & Basil Pesto Rice

4.8
4 Ratings

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This Guest Sous Chef Series took place at our local Whole Foods. We had the opportunity to partner with Chef Jason Campbell who has been teaching cooking classes at Whole Foods Market for the past 12 years. This meal is absolutely delicious and one of the Step Stool Chef's favorite dishes.
1HR
Total Time

Step Stool Chef

The Step Stool Chef inspires kids to cook with a “kids teaching kids” approach that features easy to follow recipes kids can try at home. Here, the kids are the chefs and the adults are the helpers.
GO TO BLOG

Ingredients

US / METRIC
Servings:
2
Serves 2
3
Tilapia Fillets
1 cup
1 handful
1/2 cup
Italian Dressing
to taste
Salt and Pepper
2 cups
Cherry Tomatoes
or Grape Tomatoes or Assorted Color Cherry Tomatoes
1/2 bunch
3 Tbsp
Extra-Virgin Olive Oil
2 cups
Basmati Rice , cooked
2 Tbsp
Basil Pesto
1 handful
2 cups
Italian-Style Breadcrumbs

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Nutrition Per Serving

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CALORIES
1984
FAT
69.8 g
PROTEIN
92.7 g
CARBS
245.6 g

Cooking Instructions

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Step 1
Preheat your oven to 350 degrees F (180 degrees C), and gather all of your ingredients. Prepare the cooked basmati rice according to the instructions.
Step 2
Begin by preparing the herbs. Roughly chop the fresh Fresh Parsley (1 handful) and Fresh Dill (1 handful) together and set aside. Chop the fresh Fresh Basil (1/2 bunch) separately and set aside.
Step 3
Add the chopped parsley and herbs with the Italian-Style Breadcrumbs (2 cup) in a deep plate or square dish and combine.
Step 4
Pat the Tilapia Fillet (3) dry with a paper towel. In a dish, pour the Italian Dressing (1/2 cup) over the tilapia, and sprinkle with grated Parmesan Cheese (1 cup). Season with Salt and Pepper (to taste) covering the fish evenly.
Step 5
Then roll fish in the breadcrumbs & herbs mixture. Place the breaded fish on a lined sheet pan.
Step 6
Add a little more parmesan and breadcrumbs to make sure the fish is evenly covered. Place the pan in the preheated oven at 350 degrees F (180 degrees C) for 12-15 minutes.
Step 7
While the fish is in the oven, start the bruschetta topping. First, cut the Cherry Tomato (1 pint) into quarters by cutting them in half then half again.
Step 8
Place the cut tomatoes in a bowl. Halve and juice the Lemon (1) into the bowl. Then add chopped basil, Extra-Virgin Olive Oil (3 tablespoon), salt and pepper. Place aside until fish is cooked.
Step 9
Mix the Basil Pesto (2 tablespoon) with the Basmati Rice (2 cup).
Step 10
For the rice, tightly pack it in a small, fun shaped bowl. Then turn the bowl upside down on the plate. Once the bowl is removed, the rice will keep its shape. For the fish, simply spoon the bruschetta topping over the tilapia. Enjoy!

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Nutrition Per Serving
Calories
1984
% Daily Value*
Fat
69.8 g
89%
Saturated Fat
12.2 g
61%
Trans Fat
0.0 g
--
Cholesterol
157.5 mg
52%
Carbohydrates
245.6 g
89%
Fiber
12.9 g
46%
Sugars
12.9 g
--
Protein
92.7 g
185%
Sodium
2994.9 mg
130%
Vitamin D
0.2 µg
1%
Calcium
669.1 mg
51%
Iron
10.0 mg
56%
Potassium
256.9 mg
5%
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