Protein Swap | Spicy Tandoori Tilapia Traybake
with Garlic Naan & Mint Raita
Cooking time
15 minutes
Servings
2/4
Calories
600 /serving
When the temperature drops outside, we turn up the heat inside. Our spicy tandoori paste lends its mellow fire to a streamlined tilapia and bok choy traybake. They’re primed to join garlic butter-brushed naan and a quick raita made with fresh mint and lime.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 14g Mint
- 1 Lime
- 2 Garlic cloves
- 225g Baby bok choy
- 10ml Tandoori paste
- 60g Tzatziki or raita
- 2 Naan
Contains: Milk • Sulphites • Tilapia • Wheat
You will need:
Basting brush
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
1 or 2 tbsp Butter
Total Fat
20 g
Saturated Fat
7 g
Sodium
1330 mg
Total Carb
66 g
Sugars
7 g
Protein
42 g
Fibre
5 g
Preparation
Mise en place
- Preheat the oven to 450°F.
- Place 1 tbsp butter (double for 4 portions) in a small bowl to soften.
- Remove the root ends of the bok choy; halve lengthwise (quarter if large).
- Quarter the lime.
- Mince the garlic.
- Pick the mint leaves off the stems; finely chop the leaves.
Roast the traybake
- In a large bowl, combine the shrimp, bok choy, tandoori paste, ½ the garlic, a drizzle of oil and S&P.
- Arrange on a lined sheet pan and roast, flipping halfway, 7 to 9 min., until the shrimp* are opaque and cooked through and the vegetables are tender.
Make the garlic naan
- Meanwhile, to the bowl of softened butter, add the remaining garlic and S&P; stir well.
- Brush the naan with the garlic butter.
- Toast directly on an oven rack, 2 to 3 min., until warmed through.
- Transfer to a cutting board and cut into wedges.
Make the mint raita
- In a second small bowl, combine the raita, ½ the mint, the juice of ½ the lime wedges and S&P.
Plate your dish
- Divide the mint raita between your plates and spread out in a circular motion.
- Top with the traybake.
- Garnish with the remaining mint and lime wedges.
- Serve the garlic naan on the side. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
