Protein Swap | Lemon Butter Tilapia
with Garlic-Zucchini Orzo & Toasted Almonds
Cooking time
20 minutes
Servings
2/4
Calories
750 /serving
Lemon butter… The words roll off the tongue, and the flavours linger! Put this pair together with tilapia, which cooks in a pan with slices of lemon and melted butter. The fillets are cushioned by orzo combined with garlic-roasted heirloom zucchini. Toasted almonds float in for crackling contrast.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Lemon
- 2 Heirloom zucchini
- 15ml Minced garlic
- 140g Orzo
- 25g Almonds
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Almonds • Milk • Mustard • Tilapia • Wheat
You will need:
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
3 or 6 tbsp Butter
Medium pan (non-stick if possible)
Total Fat
38 g
Saturated Fat
14 g
Sodium
610 mg
Total Carb
67 g
Sugars
6 g
Protein
42 g
Fibre
6 g
Preparation
Boil the orzo
- Preheat the oven to 450°F. Bring a medium pot of salted water to a boil.
- Add the orzo and boil, 9 to 10 min., until just tender.
- Drain and rinse.
- Return to the pot and toss with a drizzle of oil and 1 tbsp butter (double for 4 portions) to prevent sticking; season with ⅓ of the spices.
Mise en place
- Meanwhile, medium-dice the zucchini.
- Halve the lemon; juice ½ and thinly slice the remaining ½.
Start the zucchini
- On a lined sheet pan, toss the zucchini with a drizzle of oil, ½ the remaining spices and S&P.
- Roast, 5 min., until partially cooked.
Finish the zucchini & toast the almonds
- When the zucchini are partially cooked, add the garlic; toss well.
- Add the almonds (roughly chop if whole) and roast, 3 to 5 min., until the zucchini are tender and the almonds have toasted.
Cook the salmon & make the lemon butter
- Pat the salmon dry; season with the remaining spices and S&P.
- In a medium pan (non-stick if possible), heat a drizzle of oil and 2 tbsp butter (double for 4 portions) on medium-high.
- Add the salmon and cook, 2 to 3 min. on one side, until partially cooked.
- Flip and add the lemon slices.
- Cook, spooning the lemon butter over the salmon*, 2 to 3 min., until browned and cooked through.
Finish & serve
- To the pot of orzo, add the zucchini, lemon juice and S&P; stir well.
- Divide the orzo between your plates.
- Top with the salmon, lemon butter and lemon slices (if desired).
- Garnish with the almonds. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
