Pan Fried Tilapia with Panzanella
Panzanella is so popular in Italy, that in the 16th century it even had a poem written about it! We’ve paired it with some delicious tilapia which we’ve coated in flour before cooking, to make it lovely and crispy. Enjoy!
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.
Ingredients
1
Ciabatta
(Contains Cereals containing gluten May contain Cereals containing gluten)
½
Red Onion
2
Vine Tomatoes
½
Cucumber
(May contain Celery)
½
Basil
1
Red Wine Vinegar
(Contains Sulphites)
½
Lemon
3
Flat Leaf Parsley
2
Flour
(Contains Cereals containing gluten)
2
Tilapia Fillet
(Contains Fish)
Nutritional information
Utensils
Instructions
Pre-heat your oven to 210 degrees. Slice the ciabatta into 1cm cubes, toss in 2 tbsp of olive oil and pop in the oven for 15 mins. When ready, remove your croutons from the oven, sprinkle with a pinch of salt and set aside to cool.
In the meantime, peel the onion and chop half into small cubes, about ½cm in size. Next chop the tomatoes and half the cucumber into similarly-sized small cubes. Finally, shred the basil leaves by slicing them very finely. Pop everything into a mixing bowl and toss together with the red wine vinegar, ¼ cup of olive oil, 1/4 tsp of salt and ¼ tsp of pepper. Set aside the tomato salad mixture.
Juice half the lemon and chop the parsley, setting both aside for later.
Now for the fish! On a plate mix the flour with ¼ tsp of salt and a pinch of ground black pepper. Coat the fish fillets in this flour mix and set aside.
Pop 1 tbsp of oil in a frying pan on medium-low heat and fry the fish for 3 mins. Carefully turn the fish over and fry for a further 2-3 mins. Tip: The fish should be lightly crisped on each side. Remove the fish from the pan and cover with foil to keep warm.
Give your pan a quick wipe with some kitchen paper to remove any excess flour bits (careful not to burn yourself!). Return the frying pan to the heat and add 1 tbsp of butter so it melts (if you have some! otherwise just use oil). Turn off the heat and fold in the chopped parsley and lemon juice.
Quickly toss the croutons into the lovely juicy tomato salad mixture and combine. There you have your panzanella!
Serve the pan-fried tilapia with the lemon parsley butter sauce and a healthy side of fresh panzanella. Buon appetito!
