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Crispy Tilapia with Remoulade Sauce
Nutritious Picks
High Protein
Carb Smart
Carb Conscious
Crispy Tilapia with Remoulade Sauce

plus Green Beans & Mixed Greens Salad

10 min
Difficulty: 2/3
North America

Take your taste buds on a vacation to the Big Easy with this Louisiana-style spin on fish and chips. Tender tilapia fillets are topped with a zesty panko coating, then fried until crunchy and golden on the outside and flaky inside. They’re paired with crisp-tender potato wedges, plus a refreshing side salad. Of course, we didn’t forget one of our favorite Cajun culinary creations: remoulade. You’ll want to drizzle the iconically creamy, tangy sauce over every bite—and if you lick the bowl afterwards, we won’t judge.

Allergens

Wheat
Milk
Eggs
Fish

Utensils

Baking Sheet
Paper Towel
Large Pan
Small Bowl
Large Bowl

Tags

High Protein
Carb Smart
Pork-free
Static-position
Ineligible-reco
Oven Ready
Pescatarian
Carb Conscious
Regional-specialty
Sodium Smart
Summer
Classic Plates
Ingredients
Sour Cream

Sour Cream

3 tablespoon

Green Beans

Green Beans

6 ounce

Cornstarch

Cornstarch

1 tablespoon

Panko Breadcrumbs

Panko Breadcrumbs

0.5 cup

Fry Seasoning

Fry Seasoning

1 tablespoon

Potatoes

Potatoes

ounce

Tilapia

Tilapia

11 ounce

Italian Dressing

Italian Dressing

1.5 ounce

Paprika

Paprika

1 teaspoon

Mayonnaise

Mayonnaise

2 tablespoon

Tomato

Tomato

1 unit

Lime

Lime

0.5 unit

Scallions

Scallions

2 unit

Dijon Mustard

Dijon Mustard

2 teaspoon

Mixed Greens

Mixed Greens

2 ounce

Salt

Salt

teaspoon (tsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Olive Oil

Olive Oil

1 teaspoon (tsp)

Cooking Oil

2 tablespoon (tbsp)

Preparation
1
Prep

  • Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce.

  • Trim and thinly slice scallions, separating whites from greens; finely chop whites until you have 1 TBSP (2 TBSP for 4 servings). Quarter lime. Cut potatoes into ½-inch-thick wedges. Halve tomato lengthwise; thinly slice crosswise into half-moons.

2
Make Remoulade

  • In a small bowl, combine mayonnaise, mustard, chopped scallion whites, half the sour cream, half the paprika, and a squeeze of lime juice to taste. Season with salt and pepper.

3
Roast Potatoes

  • Toss potatoes on a baking sheet with a drizzle of olive oil, remaining paprika, salt, and pepper. Roast on top rack until golden brown and crispy, 20-25 minutes.

4
Season & Coat Tilapia

  • Meanwhile, halve tilapia* lengthwise (you’ll have a larger piece and a smaller piece). Pat dry with paper towels and season all over with salt and pepper.

  • In a shallow dish, combine Fry Seasoning, remaining sour cream, and 1 TBSP water (2 TBSP for 4 servings).

  • In a second shallow dish, combine panko, cornstarch, and a pinch of salt.

  • Dip each fillet into sour cream mixture, then press into panko mixture until coated on all sides.

5
Fry Tilapia

  • Heat a ⅓-inch layer of oil in a large, preferably nonstick, pan over medium-high heat. Once oil is hot enough that a pinch of panko sizzles when added to the pan, add tilapia. Cook until panko is golden and tilapia is cooked through, 2-3 minutes per side. TIP: The smaller pieces will cook faster. (For 4 servings, fry tilapia in batches.)

  • Transfer to a paper-towel-lined plate and season with salt.

6
Toss Salad

  • While tilapia cooks, in a large bowl, combine mixed greens, tomato, and Italian dressing; toss to coat.

7
Serve

  • Divide tilapia, potatoes, and salad between plates. Garnish tilapia with scallion greens. Serve with remaining lime wedges on the side and remoulade for dipping.

Nutrition per serving

680

kcal

Calories

43

g

Fat

9

g

Saturated Fat

34

g

Carbohydrate

8

g

Sugar

5

g

Dietary Fiber

37

g

Protein

120

mg

Cholesterol

580

mg

Sodium

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