Louisiana Style Tilapia

Louisiana Style Tilapia
HelloFreshSeafood
✓ Available this week · Jun 8 – Jun 14, 2026
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⏱ ~10 min  ·  🍽 2 servings  ·  📊 Medium  ·  💰 $9–$12/serving
✓ High protein
Nutrition Facts
2 serving(s)
Calories780
Total Fat41g
Total Carbohydrate66g
Dietary Fiber6g
Protein41g
Sodium1200mg
Per serving, as packaged by HelloFresh. Sat. fat & sugars not reported by provider.
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7/ 10
MealFan's take
Solid choice
A mid-priced seafood that 3% heavier than the average seafood meal and ranks in the 54th percentile for protein.
Value4/5
Protein3/5
Lightness2/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Seafood lovers
✋ Skip if
✕ You're doing keto / low-carb✕ You're watching sodium
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
780CALORIES
Protein21% · 41g
Carbs33% · 66g
Fat46% · 41g
6g
Fiber
1200mg
Sodium
5.3g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
54th pctl
More protein than 54% of 1,474 meals
Protein density
5.3g /100cal
Leaner than 66% of meals
vs Seafood average
3% heavier
This780
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary ✓ High Protein✓ Pork-free
Allergen & dietary 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
Sour Cream
Cornstarch
Panko Breadcrumbs
Potatoes
Tilapia
White Wine Vinegar
Old Bay Seasoning
Mayonnaise
Shredded Red Cabbage
Scallions
Dijon Mustard
Chili Pepper
Salt
Cooking Oil
Black Pepper
Sugar
Cooking Oil
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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HFUSRC_R35186I_Hero_LouisianaStyleTilapia_W09_59_2026_Web-7c25ac57
Available this week — 12, 25 – 12, 31, 2026
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
12,onnaise
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.

About HelloFresh

HelloFresh is the most popular meal kit in the US, offering 90+ recipes per week across Classic, Family, Veggie, Fit & Wholesome, and Quick & Easy plans.

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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]

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

Nutrition per serving

780 Calories
41g Protein
66g Carbs
41g Fat
6g Fiber
1200mg Sodium
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.

Sources: Wikipedia

❓ Frequently asked questions
How many calories are in Louisiana Style Tilapia?+
Louisiana Style Tilapia has 780 calories per serving, with 41g protein, 66g carbs, 41g fat.
Is Louisiana Style Tilapia high in protein?+
Yes. It delivers 41g of protein per serving, which we count as high-protein.
How long does Louisiana Style Tilapia take to make?+
About 10 minutes, rated medium difficulty, and it serves 2.
Does Louisiana Style Tilapia list its allergens?+
HelloFresh does not itemize allergens for this meal — check the package label before cooking, especially for serious allergies.
How much does Louisiana Style Tilapia cost?+
It runs about $9–$12/serving through HelloFresh.
What diets does Louisiana Style Tilapia work for?+
It is tagged High Protein, Pork-free.
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