French-Style Tilapia with Piccata Vinaigrette
over Crushed White Beans & Lemon Kale
Cooking time
15 minutes
Servings
2/4
Calories
590 /serving
There’s a rustic elegance to this dish, with loads of bright tastes and delicate textures. Tilapia exits the pan deliciously white and flaky, rewarded with a piccata-style vinaigrette: lemon, capers and parsley. Plate it over hearty white beans crushed with garlic, and lemon-zinged kale.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Lemon
- 120g Chopped kale
- 14g Parsley
- 1 Garlic clove
- 10g Capers
- 30ml Vegetable demi-glace
- 540ml White kidney beans (canned)
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Mustard • Sulphites • Tilapia
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
25 g
Saturated Fat
4 g
Sodium
1360 mg
Total Carb
51 g
Sugars
6 g
Protein
46 g
Fibre
23 g
Preparation
Mise en place
- Mince the garlic.
- Roughly chop the capers.
- Quarter the lemon.
- Finely chop the parsley leaves and stems.
- Drain and rinse the kidney beans.
Sauté the kale
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the kale and ⅓ of the garlic. Sauté, 3 to 4 min., until wilted.
- Add the juice of 1 lemon wedge (double for 4 portions) and S&P; stir well.
- Transfer to a bowl and reserve the pan.
Make the crushed beans
- In a medium pot, heat a drizzle of oil on medium-high.
- Add ⅔ of the remaining garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the kidney beans, demi-glace, ½ the spices and 3 tbsp water(double for 4 portions). Sauté, 2 to 3 min., until warmed through.
- Lightly crush the kidney beans; season with S&P.
Cook the tilapia
- Pat the tilapia dry; season with the remaining spices and S&P.
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
Make the vinaigrette & serve
- In a small bowl, combine the juice of 1 remaining lemon wedge, 2 tbsp oil (double both for 4 portions), the capers, parsley, remaining garlic and S&P.
- Divide the crushed beans and kale between your plates.
- Top with the tilapia and spoon the vinaigrette over.
- Garnish with the remaining lemon wedges. Bon appétit!
Discover all our best recipes and more
Celebrate 10 years of Goodfood with our very first cookbook, just in time for the holidays! Filled with our most-loved recipes, it's the perfect gift for the food enthusiasts in your life. Get yours now and savor a decade of Goodfood magic!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
