Protein Swap | New Orleans Butter Tilapia
with Pea-Studded Rice & Tender Salad
Cooking time
20 minutes
Servings
2/4
Calories
850 /serving
The Big Easy is the name of the game. Not only is this tilapia and green pepper sauté a cinch to make, it's delish with smoky Cajun seasonings. Pea-studded rice and a simple side salad see to it that your veg and grain are fully covered.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 1 Green pepper
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 15ml Apple cider vinegar
- 150g Green peas
- 160g White rice
- 10g Smoky Cajun spices (smoked paprika, mustard, onion powder, garlic powder, oregano, thyme, kosher salt)
Contains: Milk • Mustard • Sulphites • Tilapia
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
3 or 6 tbsp Butter
Total Fat
40 g
Saturated Fat
14 g
Sodium
480 mg
Total Carb
85 g
Sugars
8 g
Protein
43 g
Fibre
7 g
Preparation
Cook the rice
- In a medium pot, combine the rice, 1 ¼ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed.
- Remove from the heat, add the peas and 1 tbsp butter (double for 4 portions), and let sit, covered, for 5 min. Fluff the rice.
Cook the green pepper & shrimp
- Meanwhile, halve, core and medium-dice the green pepper.
- Pat the shrimp dry (remove the shells from the tails if desired); season with the spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the garlic and green pepper. Sauté, 2 to 3 min., until beginning to soften; season with S&P.
- Add the shrimp* and 2 tbsp butter (double for 4 portions). Cook, 1 to 2 min. per side, until opaque and cooked through.
Make the salad
- Meanwhile, in a medium bowl, combine the vinegar, 2 tbsp oil (double for 4 portions) and S&P.
- Add the baby greens; toss well.
Plate your dish
- Divide the rice and salad between your plates.
- Top the rice with the green pepper and shrimp. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
