Protein Swap | Lemony Baked Tilapia
with Dilled Peas, Green Beans & Savoury Orzo
Cooking time
20 minutes
Servings
2/4
Calories
670 /serving
What a catch! When this perfectly calibrated meal lands on the table, you’ll reel in the compliments. The tilapia fillets come out flaky and moist from their time in the oven, baked next to just-tender green beans. Increase the spring green on each plate with peas sautéed in butter, fresh dill and a squirt of lemon. The secret to that umami-packed bed of orzo is a sprinkling of nutritional yeast, but that stays between us.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 300g Green beans
- 1 Bunch of dill
- 1 Lemon
- 8g Nutritional yeast
- 150g Green peas
- 140g Orzo
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Milk, Tilapia, Wheat
You will need:
Medium pot
Medium pan
Strainer
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
21 g
Saturated Fat
9 g
Sodium
660 mg
Total Carb
78 g
Sugars
13 g
Protein
47 g
Fibre
12 g
Preparation
Mise en place
Preheat the oven to 450°F. Bring a medium pot of salted water to a boil. Quarter the lemon. Finely chop the dill stems and fronds.
Bake the tilapia & green beans
Remove the stem ends of the green beans. On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Pat the tilapia dry with paper towel; season with ½ the remaining spices and S&P. Add to the pan and bake, 6 to 10 min., until the tilapia* is cooked through and the green beans are tender. Squeeze the juice of 1 lemon wedge (double for 4 portions) over.
Boil the orzo
Meanwhile, add the orzo to the pot of boiling water and boil, 9 to 10 min., until just tender. Drain and rinse. Return to the pot and toss with the nutritional yeast and a drizzle of oil to prevent sticking; season with S&P.
Sauté the peas
Meanwhile, in a medium pan, heat 1 tbsp butter (double for 4 portions) on medium-high. Add the peas and sauté, 2 to 3 min., until warmed through. Off the heat, add 1 tbsp butter, the juice of 1 remaining lemon wedge (double both for 4 portions), ½ the dill, the remaining spices and S&P. Gently mash the peas.
Plate your dish
Divide the orzo between your plates. Top with the tilapia and green beans. Spoon the peas over the tilapia. Garnish with the remaining dill and lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
