Nick’s Pick | Carb-Wise: Tilapia Meunière
with Cherry Tomatoes, Capers & Roasted Broccoli
Cooking time
20 minutes
Servings
2/4
Calories
560 /serving
He shoots, you score! This winning recipe gets the nod from Nick Suzuki, Montreal Canadiens captain. A bright bouquet of veggies brings this fish dish to life—without any need for a high-carb side. Follow the French tradition for meunière, by dredging zesty herb-seasoned fillets in flour. A buttery sauce of cherry tomatoes pinged with salty capers and lemon juice perfectly sets off the golden, flaky tilapia. A mound of wholesome bulgur and roasted broccoli florets close the deal on a nutrition-conscious meal.
We will send you:
- 2 Tilapia fillets
- 140g Cherry tomatoes
- 300g Broccoli florets
- 1 Bunch of chives (or garlic chives)
- 1 Lemon
- 20g All-purpose flour
- 10g Capers
- 80g Bulgur
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Tilapia, Milk, Mustard, Wheat
You will need:
Medium pot
Large pan (non-stick if possible)
Sheet pan
Oil
3 or 6 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
22 g
Saturated Fat
12 g
Sodium
780 mg
Total Carb
54 g
Sugars
6 g
Protein
41 g
Fibre
11 g
Preparation
Mise en place
Preheat the oven to 450°F. Halve the tomatoes. Thinly slice the chives. Halve the lemon; juice ½ and quarter the remaining ½.
Roast the broccoli
On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil and S&P. Roast, stirring halfway, 14 to 18 min., until tender.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions), ⅓ of the spices and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 8 to 10 min., until the bulgur is tender and the water has been absorbed. Fluff and keep warm.
Prepare & cook the tilapia
Meanwhile, pat the tilapia dry with paper towel; season with ½ the remaining spices and S&P. Place the flour on a plate. Working one at a time, coat the tilapia in the flour (pressing to adhere). In a large pan (non-stick if possible), 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. Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Make the sauce
Thinly slice the chives. In the reserved pan, heat 2 tbsp butter (double for 4 portions) on medium. Add the tomatoes, capers, 1 tsp lemon juice (double for 4 portions), the remaining spices and S&P. Sauté, scraping up any browned bits, 2 to 3 min., until the tomatoes have softened. Off the heat, add ½ the chives and 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the bulgur between your plates. Top with the broccoli and tilapia. Spoon the sauce over the tilapia. Garnish with the remaining chives and the lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
