Protein Swap | Spicy Jerk Tilapia & Avocado-Lime Dressing
with Sautéed Cauliflower & Butternut Squash
Cooking time
10 minutes
Servings
2/4
Calories
340 /serving
Go ahead, be a jerk! Our Jamaican Waves seasoning, concocted from allspice, hot cayenne and all sorts of lingering spices, conjures up a touchstone island dish. Used as dry rub for tilapia fillets, it turns up the heat in more ways than one while it sears on the stovetop. Scatter garlic-sautéed cubes of butternut squash and cauliflower florets onto each calorie-conscious plate, and cool it all down with a lime-spiked avocado dressing.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 200g Cauliflower florets
- 200g Diced butternut squash
- 1 Lime
- 57g Avocado purée
- 4g Jamaican Waves spices (allspice, cayenne pepper, paprika, black pepper, ginger, garlic, thyme, chives, cinnamon, chili, cumin, nutmeg)
Contains: Tilapia
You will need:
Large pan
Large pan (non-stick if possible)
Oil
Salt & pepper (S&P)
Total Fat
14 g
Saturated Fat
2 g
Sodium
260 mg
Total Carb
24 g
Sugars
8 g
Protein
32 g
Fibre
6 g
Preparation
Sauté the cauliflower & squash
In a large pan, heat a drizzle of oil on medium-high. Add the cauliflower (halve if large) and squash. Sauté, 4 to 6 min., until beginning to brown. Add ½ the garlic and 2 tbsp water (double for 4 portions). Sauté, 2 to 3 min., until the water has evaporated and the vegetables are tender; season with S&P.
Make the dressing
Meanwhile, halve the lime; juice ½ and quarter the remaining ½. In a small bowl, combine the avocado purée, lime juice, 2 tbsp water (double for 4 portions) and S&P.
Cook the tilapia
Pat the tilapia dry with paper towel; season with the spices (add ⅓ for medium spicy) and S&P. In a second large pan (non-stick if possible), heat a drizzle of oil on medium. Add the tilapia* and remaining garlic. Cook, 2 to 3 min. per side, until golden brown and cooked through.
Plate your dish
Divide the cauliflower, squash and tilapia between your plates. Drizzle with the dressing. Garnish with the lime wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
