Tilapia Traybake with Creamy Tarragon-Mustard Dip
Baby Potatoes, Nantes Carrots & Peas
Cooking time
30 minutes
Servings
2/4
Calories
630 /serving
Ready to take a dip? You will be when this delightful fish dinner hits the table. It’s served with a sour cream side for dunking, made with fragrant fresh tarragon, whole-grain mustard and lemon. It’ll have you plunging in—repeatedly! Everything else is oven-baked, including a trio of tasty carrots, baby potatoes and green peas. Fillets of tilapia flake up nicely in a coat of mustard, zest and butter.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 450g Baby potatoes
- 300g Nantes carrots
- 1 Bunch of tarragon
- 1 Lemon
- 15ml Whole-grain mustard
- 150g Green peas
- 43ml Sour cream
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard, Sulphites, Tilapia
You will need:
Zester
2 Sheet pans
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Basting brush
Parchment paper
Microwave
Total Fat
24 g
Saturated Fat
11 g
Sodium
940 mg
Total Carb
67 g
Sugars
16 g
Protein
42 g
Fibre
12 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. In a small bowl, combine the peas, a drizzle of oil and S&P. Medium-dice the potatoes. Halve the carrots lengthwise (quarter if large). On a lined sheet pan, toss the potatoes and carrots with a drizzle of oil, ½ the spices and S&P. Roast, 20 to 25 min., until tender. In the final 5 min., add the peas.
Prepare & bake the tilapia
Meanwhile, zest and quarter the lemon. In a second small bowl, microwave the lemon zest (start with ½), ½ the mustard, 2 tbsp butter (double for 4 portions) and S&P, in 10 sec. increments, until melted. Pat the tilapia* dry with paper towel; season with the remaining spices and S&P. Arrange on a second lined sheet pan and brush with the butter mixture. Bake, 5 to 10 min., until cooked through.
Make the tarragon-mustard dip
Meanwhile, pick the tarragon leaves off the stems; finely chop the leaves. In a third small bowl, combine the sour cream, ½ the tarragon, the juice of ½ the lemon wedges, the remaining mustard and S&P.
Plate your dish
Divide the vegetables and tilapia between your plates. Garnish with the remaining lemon wedges and tarragon. Serve the tarragon-mustard dip on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
