Protein Swap | Spicy Buffalo Tilapia Quinoa Bowls
with Creamy Lime Ranch
Cooking time
20 minutes
Servings
2/4
Calories
490 /serving
When big bold Buffalo meets tender tilapia, beautiful things happen. In a mere 20 minutes, your fish is spicy-hot, your quinoa is fluffy and your tomato-cuke salad is chopped and juicy. Everything is lavished with lush ranch sauce to tame the heat.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 90g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Lime
- 140g Cherry tomatoes
- 1 Cucumber
- 95g White quinoa
- 30ml Buffalo sauce
- 43ml Sour cream
- 6g Back at the Ranch spices (chives, parsley, mustard, garlic powder, onion powder, brown sugar, kosher salt)
Contains: Milk • Mustard • Tilapia
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
1 or 2 tbsp Butter
Total Fat
20 g
Saturated Fat
7 g
Sodium
700 mg
Total Carb
42 g
Sugars
7 g
Protein
39 g
Fibre
7 g
Preparation
Cook the quinoa
- Using a strainer, rinse the quinoa.
- In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until tender. Fluff the quinoa.
Mise en place
- Meanwhile, halve the tomatoes.
- Halve the cucumber lengthwise; cut crosswise.
- Juice the lime.
- In a medium bowl, make the salad by combining the tomatoes, cucumber, ½ the lime juice, a drizzle of oil and S&P.
Make the creamy lime ranch sauce
- In a small bowl, combine the sour cream, ⅓ of the spices, the remaining lime juice, 1 tbsp water (double for 4 portions) and S&P.
Cook & coat the shrimp
- Pat the shrimp dry (remove the shells from the tails if desired); season with the remaining spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium.
- Add the shrimp* and cook, 1 to 2 min. per side, until opaque and cooked through.
- Off the heat, add the Buffalo sauce and 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
- Divide the quinoa between your bowls.
- Top with the baby greens, salad and shrimp.
- Drizzle with the creamy lime ranch sauce. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
