Protein Swap | Tilapia Meunière
with Crushed Potatoes & Broccoli
Cooking time
20 minutes
Servings
2/4
Calories
650 /serving
Vive la France! This fish dinner casually balances rustic and refined. Meunière sauce is punchy with capers and lemon, making a buttery coating for golden and tender flour-dredged tilapia. The relaxed vibe continues with a rough mash up of potatoes and broccoli.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Lemon
- 200g Broccoli florets
- 15ml Minced garlic
- 450g Potatoes
- 20g Capers
- 20g All-purpose flour
- 30ml Vegetable demi-glace
Contains: Milk • Tilapia • Wheat
You will need:
Medium pot
Oil
Salt & pepper (S&P)
Strainer
4 or 8 tbsp Butter
Medium pan (non-stick if possible)
Total Fat
31 g
Saturated Fat
16 g
Sodium
610 mg
Total Carb
61 g
Sugars
5 g
Protein
39 g
Fibre
8 g
Preparation
Boil the potatoes & broccoli
- Bring a medium pot of salted water to a boil.
- Medium-dice the potatoes.
- Add to the pot of boiling water and boil, 10 to 12 min., until tender.
- Add the broccoli and boil, 4 to 5 min., until tender.
- Drain, return to the pot and add 2 tbsp butter (double for 4 portions).
- Stir, lightly crushing the potatoes and broccoli until combined; season well with S&P.
Mise en place
- Meanwhile, halve the lemon; juice ½ and quarter the remaining ½.
Start the cod
- Pat the cod dry; season with S&P.
- Place the flour in a shallow bowl.
- Working one at a time, coat the **cod **in the flour (shaking off any excess).
- In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the cod and cook, 2 to 3 min. on one side, until golden brown.
Finish the cod & make the sauce
- Flip the cod and add 2 tbsp butter (double for 4 portions), the demi-glace, garlic, capers and S&P.
- Cook, spooning the sauce over the cod*, 2 to 3 min., until slightly thickened and cooked through.
- Off the heat, add the lemon juice; stir well.
Plate your dish
- Divide the potatoes and broccoli between your plates.
- Top with the cod and spoon the sauce over.
- Garnish with the lemon wedges. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
