Protein Swap | Tilapia Alla Pizzaiola
with Balsamic-Dressed Salad & Buttery Orzo
Cooking time
20 minutes
Servings
2/4
Calories
760 /serving
Want to take a trip to the Italian coast? We’ve got your ticket. Classic pizzaiola ingredients—tomatoes and garlic—suit hearty fillets of tilapia, backed up by delicate buttered pasta and a bright salad tossed with a rich balsamic vinaigrette.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 2 Tomatoes
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 100ml Tomato sauce
- 45ml Rich, Snappy Whipped Balsamic vinaigrette
- 140g Orzo
- 7.5g Bell Pepper & Olive spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon, sunflower oil, black pepper)
Contains: Milk • Mustard • Sulphites • Tilapia • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
2 or 4 tbsp Butter
Total Fat
35 g
Saturated Fat
10 g
Sodium
930 mg
Total Carb
74 g
Sugars
12 g
Protein
42 g
Fibre
6 g
Preparation
Boil the orzo
- Bring a medium pot of salted water to a boil.
- Add the orzo and boil, 9 to 10 min., until just tender.
- Drain and return to the pot.
- Add 1 tbsp butter (double for 4 portions) and S&P; stir well.
Mise en place
- Meanwhile, medium-dice the tomatoes.
- Pat the cod dry; season with ½ the spices and S&P.
Cook the cod & make the sauce
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the cod, garlic and ½ the tomatoes. Cook, stirring often, 1 to 2 min., until fragrant.
- Flip the cod and add ¼ cup water, 1 tbsp butter (double both for 4 portions), the tomato sauce and remaining spices.
- Reduce to a simmer and cook, partially covered, stirring occasionally, 3 to 4 min., until the cod* is cooked through and the sauce is slightly reduced; season with S&P.
Make the salad
- Meanwhile, in a medium bowl, combine the baby greens, remaining tomatoes, the vinaigrette and S&P.
Plate your dish
- Divide the orzo between your plates.
- Top with the cod and sauce.
- Serve the salad on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
