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Louisiana Style Tilapia

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What readers actually got

HelloFresh Louisiana style tilapia, breaded with creamy sauce and scallions, with cabbage slaw and mashed potatoes on a plate
Louisiana-Style Tilapia with cabbage slaw and mashed potatoes. Photo shared by u/cera84 with permission. Posted May 2022
Louisiana Style Tilapia
HelloFreshSeafood
✓ Brand listing checked 2026-09-21
☆☆☆☆☆ Be the first to review →
⏱ ~10 min  ·  🍽 2 servings  ·  📊 Medium  ·  💰 $9-$12/serving
✓ High protein
Nutrition Facts
2 serving(s)
Calories800
Total Fat41g
Total Carbohydrate70g
Dietary Fiber8g
Protein42g
Sodium1180mg
Per serving, as packaged by HelloFresh. Saturated fat: 11g · Sugars: 15g · Cholesterol: 120mg. Brand source checked 2026-09-21.
See it at HelloFresh →★ Tried it? Rate this meal or add a photo
8/ 10
MealFan's take
Solid choice
A mid priced seafood that 5% heavier than the average seafood meal and ranks in the 64th percentile for protein.
Value4/5
Protein5/5
Lightness2/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Seafood lovers
✋ Skip if
✕ You are doing keto or low carb✕ You are cutting calories
See it at HelloFresh →
This take is generated from the meal's nutrition, price and how it ranks against 10,423 meals we track. A starting point, not a substitute for tasting it yourself. Tried it? Add your rating →

Source and verification

Provider source for this record.

Nutrition was checked against the recorded provider source. This is not an independent laboratory test.

Source check recorded: 2026-09-21.

Catalog records can describe historical dishes. Current availability varies by menu, location and delivery date. Cite this page for the catalog record and retain its verification limits.

📅 Reviewing meal kits since 2019📊 10,423 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
64th pctl
More total protein than 64% of 7,411 meals
Protein density
5.3g /100cal
More protein per calorie than 51% of meals
Protein value
$0.21 /g protein
At $9.00 a serving. Services we track run $0.16 to $1.19 per gram of protein
vs Seafood average
5% heavier
This800
Avg763
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein ›✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
Allergens & dietary
Contains ⚠ Milk⚠ Wheat⚠ Fish⚠ Eggs
Dietary ✓ High Protein✓ Pork-free
Details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen free and trace cross contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Carrot
Green Beans
Sour Cream
Cornstarch
Panko Breadcrumbs
Potatoes
Tilapia
White Wine Vinegar
Old Bay Seasoning
Mayonnaise
Shredded Red Cabbage
Scallions
Dijon Mustard
Chili Pepper
Cooking Oil
Sugar
Cooking Oil
Black Pepper
Salt
How to make it
1
Step 1
Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Cut potatoes into ½-inch-thick wedges. Trim and thinly slice scallions, separating whites from greens; finely chop whites until you have 1 TBSP (2 TBSP for 4 servings). Finely chop chili. Trim, peel, and grate carrot on the largest holes of a box grater; place in a medium bowl.
2
Step 2
Toss potatoes on a baking sheet with a drizzle of oil, salt, and pepper.Roast on top rack until golden brown and crispy, 20-25 minutes.Meanwhile, in a small bowl, combine mayonnaise, mustard, chopped scallion whites, one packet sour cream (two packets for 4 servings), 1 tsp vinegar (2 tsp for 4), and a pinch of chili to taste. (You’ll use the rest of the sour cream and vinegar later.) Season with salt and pepper. Set aside.
3
Step 3
To bowl with carrot, add cabbage, two packets sour cream (four packets for 4 servings), remaining vinegar, 2 TBSP scallion greens (4 TBSP for 4), and 1½ tsp sugar (3 tsp for 4). (You’ll use the rest of the sour cream in the next step.)Season with a big pinch of salt and pepper; toss to combine.
4
Step 4
Halve tilapia fillets* lengthwise. (You’ll have a larger piece and a smaller piece.) Pat dry with paper towels.In a shallow dish, combine Old Bay Seasoning, remaining sour cream, and 1 TBSP water (2 TBSP for 4 servings).On a plate, combine panko and cornstarch.Dip each fillet into sour cream mixture, then press into panko mixture, coating all over.
5
Step 5
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 mixture sizzles when added to pan, add tilapia and cook until crust is golden and fish is cooked through, 2-3 minutes per side (the smaller pieces will cook faster). (For 4 servings, fry fish in batches.)Transfer to a paper-towel-lined plate.
6
Step 6
Divide potatoes, slaw, and tilapia between plates. Serve with spicy remoulade. Garnish with any remaining scallion greens.
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Louisiana Style Tilapia
★★★★★ 51 services reviewed · Scores never for sale

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Not on the current menu
Last seen on the menu on May 31, 2026. Meal services rotate recipes, so this may be offered again.
HFUSRC_R35186I_Hero_LouisianaStyleTilapia_W09_59_2026_Web-7c25ac57
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Brand
HelloFresh
Category
Seafood
Difficulty
Medium
Price / serving
$9-$12/serving

Nutrition Per Serving

780
kcal
Calories
41
grams
Protein
66
grams
Carbs
41
grams
Fat
6
grams
Fiber
1200
mg
Sodium

Dietary Info

High ProteinPork-free

→ View this meal on HelloFresh

Ingredients

64b67451a7c1f8a1e13bae05-d38c643b

Carrot
68d57cd79ed4d6794189bc41-71606b85

Sour Cream
64b67453d4684302b8753fe3-f3756238

Cornstarch
68d57c88681e58ed6e5afc1f-b70d2ab7

Panko Breadcrumbs
674894a1989edba91be33e2b-941572a0

Potatoes
64b6744fa7c1f8a1e13bad23-7dd86625

Tilapia
64b6744aa7c1f8a1e13bab33-a7fb2d92

White Wine Vinegar
554a38edfd2cb9cf488b456a-c4b7bdf9

Old Bay Seasoning
64b67450d4684302b8753ed4-c4904ce9

Mayonnaise
64b6744da1aa6db20ea0d457-f49fadab

Shredded Red Cabbage
64b6744ed4684302b8753dbe-d984ead4

Scallions
64b67450d4684302b8753e89-ac469526

Dijon Mustard
64b6744bd4684302b8753cb0-1c7e33d3

Chili Pepper
🥘
Salt
🥘
Cooking Oil
🥘
Black Pepper
🥘
Sugar
🥘
Cooking Oil

How to Make It

1

Step 1

step-26ab2700

Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Cut potatoes into ½-inch-thick wedges. Trim and thinly slice scallions, separating whites from greens; finely chop whites until you have 1 TBSP (2 TBSP for 4 servings). Finely chop chili. Trim, peel, and grate carrot on the largest holes of a box grater; place in a medium bowl.

2

Step 2

step-48f52a10

Toss potatoes on a baking sheet with a drizzle of oil, salt, and pepper.Roast on top rack until golden brown and crispy, 20-25 minutes.Meanwhile, in a small bowl, combine mayonnaise, mustard, chopped scallion whites, one packet sour cream (two packets for 4 servings), 1 tsp vinegar (2 tsp for 4), and a pinch of chili to taste. (You’ll use the rest of the sour cream and vinegar later.) Season with salt and pepper. Set aside.

3

Step 3

step-dd861a20

To bowl with carrot, add cabbage, two packets sour cream (four packets for 4 servings), remaining vinegar, 2 TBSP scallion greens (4 TBSP for 4), and 1½ tsp sugar (3 tsp for 4). (You’ll use the rest of the sour cream in the next step.)Season with a big pinch of salt and pepper; toss to combine.

4

Step 4

step-9f531130

Halve tilapia fillets* lengthwise. (You’ll have a larger piece and a smaller piece.) Pat dry with paper towels.In a shallow dish, combine Old Bay Seasoning, remaining sour cream, and 1 TBSP water (2 TBSP for 4 servings).On a plate, combine panko and cornstarch.Dip each fillet into sour cream mixture, then press into panko mixture, coating all over.

5

Step 5

step-490c0140

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 mixture sizzles when added to pan, add tilapia and cook until crust is golden and fish is cooked through, 2-3 minutes per side (the smaller pieces will cook faster). (For 4 servings, fry fish in batches.)Transfer to a paper-towel-lined plate.

6

Step 6

step-67936450

Divide potatoes, slaw, and tilapia between plates. Serve with spicy remoulade. Garnish with any remaining scallion greens.

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About HelloFresh

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HelloFresh puts Louisiana-Style Tilapia with HelloFresh's Louisiana Style Tilapia: 780 calories, 41g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan. on the menu as a prepared dish that holds up on a weeknight without asking much of the cook. At 780 calories per serving and 41 g of protein, the numbers fit most balanced eating frameworks without adjustment.

Tilapia is the common name for nearly a hundred species of cichlid fish from the coelotilapine, coptodonine, heterotilapine, oreochromine, pelmatolapiine, and tilapiine tribes, with the economically most important species placed in the Coptodonini and Oreochromini. Tilapia are mainly freshwater fish native to Africa and the Middle East, inhabiting shallow streams, ponds, rivers, and lakes, and less commonly found living in brackish water. [1]

HelloFresh delivers weekly meals across the US. For testing notes, delivery details, and how HelloFresh compares to alternatives, read the HelloFresh review on MealFan.

Daily calorie contribution39% of 2,000 cal target
🍽️ Serves: 2 servings
💪 High-Protein
✓ Perfect for
High-protein goals
⚠ Not ideal for
Vegans
Strict keto

Frequently asked questions

How many calories are in Louisiana-Style Tilapia?

Louisiana-Style Tilapia contains 780 calories and 41 g of protein per serving, portioned as HelloFresh's Louisiana Style Tilapia: 780 calories, 41g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..

Which meal service offers Louisiana-Style Tilapia?

Louisiana-Style Tilapia is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.

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⚖ Compare it with similar meals
The closest meals by protein from the services we track. Tap a column heading to rank the table. A green check marks the best number in each column. Tap a row to open that meal.
MealCalories ↕Protein ↕Carbs ↕Price ↕$ per g protein ↕
HelloFreshLouisiana Style TilapiaThis meal80042g70g$9.00$0.21
HelloFreshCurried Chickpea Fritters with Shrimp ›103042g133g$9.00$0.21
Green ChefChili Sesame Crusted Tilapia & Rice ›97042g94gno datano data
Green ChefWild Gulf Garlic Shrimp Yakisoba ›74042g106gno datano data
Home ChefBalsamic Salmon and Asiago Orzo ›✓ 69042g✓ 49gno datano data
Marley SpoonCurry Butter Salmon With Couscous Pilaf Arugula Salad ›78042g53gno datano data

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MealFan database

Protein ranking

42 grams of protein per serving, compared with 9,379 meals across 28 brands.

Across all brands

#3,561 of 9,379

More protein than 59% of meals

59%

Within HelloFresh

#1,702 of 3,050

More protein than 41% of HelloFresh meals

41%

Updated as the catalog grows. Meals without reported protein are excluded.

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