Tilapia Florentine with Caper-Herb Vinaigrette
over Garlic-Crushed White Beans
Cooking time
15 minutes
Servings
2/4
Calories
530 /serving
There’s an easy elegance to this protein-rich fish dish. Tilapia fillets come out of the pan deliciously white and flaky, rewarded with a piccata-style vinaigrette: lemon, capers and parsley. Plate them over hearty white beans crushed with garlic and lemon-zinged wilted greens.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Garlic clove
- 14g Parsley
- 120g Baby greens (baby spinach or kale)
- 1 Lemon
- 398ml White kidney beans (canned)
- 10g Capers
- 30ml Vegetable demi-glace
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Mustard • Sulphites • Tilapia
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
24 g
Saturated Fat
4 g
Sodium
1140 mg
Total Carb
44 g
Sugars
4 g
Protein
45 g
Fibre
17 g
Preparation
Mise en place
- Mince the garlic.
- Roughly chop the capers.
- Quarter the lemon.
- Finely chop the parsley leaves and stems.
- Drain and rinse the kidney beans.
Make the crushed beans
- In a medium pot, heat a drizzle of oil on medium-high.
- Add ½ the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the kidney beans, demi-glace, ½ the spices and 3 tbsp water (double for 4 portions).
- Sauté, 2 to 3 min., until warmed through.
- Lightly crush the kidney beans; season with S&P.
Sauté the spinach
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the spinach and ½ the remaining garlic. Sauté, 1 to 2 min., until wilted.
- Add the juice of 1 lemon wedge (double for 4 portions) and S&P; stir well.
- Roughly chop on a cutting board, if desired.
- Transfer to a bowl and reserve the pan.
Cook the tilapia
- Pat the tilapia dry; season with the remaining spices and S&P.
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
Make the vinaigrette & serve
- In a small bowl, combine the juice of 1 remaining lemon wedge, 2 tbsp oil (double both for 4 portions), the capers, parsley, remaining garlic and S&P.
- Divide the crushed beans and spinach between your plates.
- Top with the tilapia and spoon the vinaigrette over.
- Garnish with the remaining lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
