Pantry Match

dinner recipe · #03935

Fennel Orange Parsley Roasted Tilapia

A practical recipe from the Pantry Match catalog, with cook-friendly measurements and estimated nutrition per serving.

Total time
50 min
Servings
6
Difficulty
Level 2
Ingredients
6
Prep20 min
Cook30 min
Inactive0 min
Total50 min

Ingredients

  • 1½ lbTilapia
  • 2 tbspOlive Oil
  • 12 ozFennel Bulb
  • ½ cupOrange Juice
  • 2 tbspParsley
  • ¾ tspTable Salt

Instructions

  1. Wash all produce under running water, and keep leafy greens separate from raw meat and poultry. Heat the oven to 425°F (218°C), prepare the Fennel Bulb, and cut the vegetables into evenly sized pieces. Stir together the Orange Juice, Parsley with half of the Olive Oil and half of the Table Salt.
  2. Toss the Fennel Bulb with the remaining Olive Oil and Table Salt on a sheet pan. Roast for 10 minutes to give the vegetables a head start.
  3. Keep the raw Tilapia and its raw juices away from ready-to-eat foods, utensils, and surfaces. Add it to the pan, coat it with the Orange Juice, Parsley mixture, and roast for 12 to 18 minutes.
  4. Cook the Tilapia until it reaches at least 145°F (62.8°C), is opaque, and separates easily with a fork. Serve it with the roasted vegetables and pan juices.

Estimated nutrition

Per serving, calculated from primary ingredients

176 kcal
Protein
23.7 g
Carbohydrates
6.4 g
Fat
6.6 g
Fiber
1.8 g
Sodium
380.1 mg

Brands, substitutions, cooking, draining, and discarded ingredients can change these estimates.

Allergen check

Fish

Recheck every package and recalculate allergens when using a substitution; alternatives can add or remove allergens.