Carb-Wise: Pan-Seared Tilapia
with Heirloom Tomatoes, Freekeh & Tartar Vinaigrette
Cooking time
30 minutes
Servings
2/4
Calories
750 /serving
Have fun remixing a classic fish dinner. Fillets of tilapia are the centrepiece, seared to flaky white in a sprinkling of zesty dried herbs. Instead of a standard tartar sauce, turn parsley, lemon, capers and mayo into a creamy vinaigrette to drizzle over top. Bulk out the accompanying salad of baby greens and juicy heirloom tomatoes with freekeh, an ancient grain that distributes nutritional power without breaking the carb bank when used in judicious quantities.
We will send you:
- 2 Tilapia fillets
- 225g Heirloom tomatoes
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Garlic clove
- 1 Bunch of parsley
- 1 Lemon
- 60ml Mayonnaise
- 10g Capers
- 80g Freekeh
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Eggs, Milk, Mustard, Tilapia, Wheat
You will need:
Medium pot
Large pan (non-stick if possible)
Strainer
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Total Fat
50 g
Saturated Fat
12 g
Sodium
730 mg
Total Carb
40 g
Sugars
5 g
Protein
38 g
Fibre
6 g
Preparation
Boil the freekeh
Bring a medium pot of salted water to a boil. Add the freekeh and boil, 24 to 26 min., until tender. Drain and transfer to a bowl. Toss with a drizzle of oil and ½ the spices to prevent sticking.
Cook the tilapia
Meanwhile, mince the garlic. Pat the tilapia dry with paper towel; season with the remaining spices and S&P. In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the tilapia* and cook, 1 to 2 min. on one side, until golden brown. Flip and add the garlic and 2 tbsp butter (double for 4 portions). Cook, spooning the garlic butter over, 1 to 2 min., until golden brown and cooked through. Transfer to a plate.
Make the tartar vinaigrette
Meanwhile, roughly chop the parsley leaves and stems. Roughly chop the capers. Juice the lemon. In a small bowl, combine the parsley, capers, mayo, ½ the lemon juice, 1 tsp water (double for 4 portions), a drizzle of oil and S&P.
Make the salad
Medium-dice the tomatoes. In a large bowl, combine the remaining lemon juice, a drizzle of oil and S&P. Add the tomatoes, baby greens and freekeh; toss well.
Plate your dish
Divide the salad between your plates. Top with the tilapia. Drizzle with the tartar vinaigrette. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
