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RECIPE
12 INGREDIENTS13 STEPS35min

Parmesan Crusted Tilapia with Orzo and Sprouts

4.0
1 Ratings
A recipe by Allrecipes: "This recipe is quick and easy with plenty of flavor. The parmesan crust holds the juices of the delicate tilapia meat in while it cooks, allowing all the flavors to simmer together."
Parmesan Crusted Tilapia with Orzo and Sprouts Recipe | SideChef
A recipe by Allrecipes: "This recipe is quick and easy with plenty of flavor. The parmesan crust holds the juices of the delicate tilapia meat in while it cooks, allowing all the flavors to simmer together."
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Chef'd
Chef’d brings you fresh ingredients and world famous recipes right to your doorstep!
https://www.getchefd.com/
35min
Total Time
$2.22
Cost Per Serving

Ingredients

US / METRIC
Servings:
2
Serves 2
4 oz
Orzo Pasta
2 1/2 cups
1 Tbsp
Balsamic Vinegar
1 Tbsp
1/4 tsp
Crushed Red Pepper Flakes
2
Tilapia Fillets
1 tsp
1 Tbsp
1/2 Tbsp
Oil
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Nutrition Per Serving

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CALORIES
555
FAT
15.6 g
PROTEIN
49.8 g
CARBS
57.0 g

Cooking Instructions

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Step 1
Preheat oven to 400 degrees F (200 degrees C).
Step 2
In a medium saucepan over medium high heat, bring 8 cups of water and Salt (1/2 Tbsp) to a boil.
Step 3
Remove the stems from half of the Fresh Parsley (3 Tbsp) . Discard stems. Roughly chop the leaves and set aside.
Step 4
Cut the Brussels Sprouts (2 1/2 cups) in half lengthwise, and set aside.
Step 5
In a small bowl, mix together Parmesan Cheese (1/2 cup) , Paprika (1 tsp) , parsley, Salt (1/4 tsp) , and Ground Black Pepper (1/4 tsp) .
Step 6
When the water comes to a boil, add the Orzo Pasta (4 oz) and cook for 9 minutes, or until desired texture. Drain the pasta in a colander and then return pasta back to pot. Keep warm for plating.
Step 7
Pat the Tilapia Fillets (2) dry with paper towels. Coat each side with Oil (1 tsp) . Place the parmesan crust mixture onto a plate and press each side of the fillet into the mixture, making sure its well coated.
Step 8
Place the fillets on a sheet pan lined with parchment paper and bake in the oven for 11 minutes until the fish flakes easily with a fork.
Step 9
Meanwhile, in a medium saute pan over high heat, add Oil (1 tsp) . When hot, add the brussels sprouts and cook for two minutes, stirring occasionally.
Step 10
Add the Balsamic Vinegar (1 Tbsp) , Honey (1 Tbsp) , Crushed Red Pepper Flakes (1/4 tsp) , 2 tablespoons of water, and Salt (1/4 tsp) . Cook for 2 minutes until reduced and glazed.
Step 11
Remove from heat and add the brussels sprouts to the saucepan with the orzo. Stir to combine and keep warm.
Step 12
Divide the orzo between two plates. Lay a piece of tilapia over the pasta.
Step 13
Serve and enjoy!
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Nutrition Per Serving
Calories
555
% Daily Value*
Fat
15.6 g
20%
Saturated Fat
5.5 g
28%
Trans Fat
0.0 g
--
Cholesterol
107.6 mg
36%
Carbohydrates
57.0 g
21%
Fiber
11.6 g
41%
Sugars
15.9 g
--
Protein
49.8 g
100%
Sodium
3442.8 mg
150%
Vitamin D
0.1 µg
0%
Calcium
427.2 mg
33%
Iron
3.6 mg
20%
Potassium
525.8 mg
11%
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