Protein Swap | Baked Tilapia with Seasoned Lime Butter
Butternut Squash, Carrot Slaw & Basil Sour Cream
Cooking time
20 minutes
Servings
2/4
Calories
450 /serving
Enjoy how fork-tender tilapia melts into your mouth like butter—literally. Before baking, the fillets are brushed with a delish combo of melted butter, freshly squeezed lime juice and aromatic seasonings. Diced butternut squash keeps the fish company in the oven. Create contrast by effortlessly whipping up a creamy, crunchy slaw from pre-shredded cabbage and carrots. Drench it in a snappy sour cream sauce flavoured with lime and freshly chopped basil, saving some extra for the side.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 150g Shredded cabbage
- 200g Diced butternut squash
- 100g Matchstick carrots
- 86g Sour cream
- 1 Bunch of basil
- 1 Lime
- 8g Onions & Onwards spices (onion, salt, garlic, paprika, cayenne pepper, parsley, basil, bay leaves, sunflower oil)
Contains: Milk, Tilapia
You will need:
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
23 g
Saturated Fat
13 g
Sodium
650 mg
Total Carb
29 g
Sugars
13 g
Protein
34 g
Fibre
5 g
Preparation
Start the squash
Preheat the oven to 450°F. On a lined sheet pan, toss the squash with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 8 to 10 min., until partially cooked.
Mise en place & make the lime butter
Meanwhile, cut the lime into 6 wedges. Pick the basil leaves off the stems. In a small bowl, microwave 2 tbsp butter (double for 4 portions), in 15 sec. increments, until melted. Add the juice of up to ⅓ of the lime wedges, the remaining spices and S&P; stir well.
Finish the squash & bake the tilapia
Pat the tilapia dry with paper towel; season with S&P. When the squash is partially cooked, remove from the oven and stir. Add the tilapia* and brush with the lime butter. Bake, 6 to 10 min., until cooked through.
Make the basil sour cream & slaw
Meanwhile, roughly chop the basil leaves. In a second small bowl, combine the sour cream, basil leaves, juice of up to ½ the remaining lime wedges and S&P. In a large bowl, combine the cabbage, carrots, ½ the basil sour cream, 1 tbsp oil (double for 4 portions) and S&P.
Plate your dish
Divide the squash, tilapia and slaw between your plates. Garnish the tilapia with juice from the remaining lime wedges. Serve the remaining basil sour cream on the side. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
