Greek Tilapia & Broccoli Traybake
with Artichoke-Dill Sauce
Cooking time
25 minutes
Servings
2/4
Calories
330 /serving
Slow carb cooking is a cinch with a Greek-themed traybake. Fillets of tilapia turn light and flaky alongside broccoli florets. The key to creating distinctive flavour is a sauce cleverly created from chopped marinated artichokes swirled with lemon and fresh dill.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Garlic clove
- 1 Lemon
- 14g Dill
- 200g Broccoli florets
- 170ml Marinated artichokes (jar)
- 30ml Vegetable demi-glace
- 10g Mediterranean Shores spices (paprika, garlic, salt, roasted garlic, black pepper, sun-dried tomato, tomato, red bell pepper, oregano, mustard, rosemary)
Contains: Mustard, Sulphites, Tilapia
You will need:
Medium pan
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
Total Fat
16 g
Saturated Fat
3 g
Sodium
720 mg
Total Carb
17 g
Sugars
3 g
Protein
33 g
Fibre
5 g
Preparation
Start the broccoli
Preheat the oven to 450°F. Halve the broccoli if large. On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, 7 to 9 min., until partially cooked.
Mise en place
Meanwhile, mince the garlic. Drain the artichokes and pat dry; roughly chop. Pick the dill fronds off the stems; roughly chop the fronds. Halve the lemon; juice ½ and quarter the remaining ½.
Finish the broccoli & bake the tilapia
Pat the tilapia dry and rub with a drizzle of oil; season with the remaining spices and S&P. When the broccoli is partially cooked, remove from the oven, stir and add the tilapia. Bake, 7 to 9 min., until the tilapia* is cooked through and the broccoli is tender.
Make the sauce
Meanwhile, in a medium pan, heat a drizzle of oil on medium-high. Add the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the artichokes, lemon juice, demi-glace, ¼ cup water (double for 4 portions) and S&P; bring to a boil. Reduce to a simmer and cook, stirring often, 2 to 4 min., until beginning to thicken. Add ½ the dill.
Plate your dish
Divide the broccoli and tilapia between your plates. Spoon the sauce over the tilapia. Garnish with the lemon wedges and remaining dill. Bon appétit!
Summer eats with @LaurentDagenais
For the month of June, we’re joining forces with Montreal-born and raised @LaurentDagenais to bring you restaurant-quality, locally inspired recipes rooted in #AlwaysHungry creativity.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
