Tilapia with Lemon Cream Sauce
Warm Roasted Butternut Squash Salad
Cooking time
20 minutes
Servings
2/4
Calories
570 /serving
This dish dazzles with lemon cream sauce. It’s rich and buttery, flavoured by garlic and whole-grain mustard. The rest of your carb-conscious supper is built on flaky white fish, accompanied by a hefty salad of baby greens and squash, warm from the oven.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 200g Diced butternut squash
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Lemon
- 15ml Whole-grain mustard
- 60ml Heavy cream
- 9g Zesty Herbs spices (garlic, dried carrots, spices, red bell pepper, sugar, curry powder (mustard) canola oil, onion, salt, black pepper, lemon oil, citric acid)
Contains: Milk • Mustard • Sulphites • Tilapia
You will need:
Large pan (non-stick if possible)
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
2 or 4 tbsp Butter
Total Fat
40 g
Saturated Fat
16 g
Sodium
510 mg
Total Carb
23 g
Sugars
8 g
Protein
33 g
Fibre
5 g
Preparation
Roast the squash
- Preheat the oven to 450°F.
- On a lined sheet pan, toss the squash with a drizzle of oil, ½ the spices and S&P.
- Roast, stirring halfway, 12 to 16 min., until browned and tender.
Cook the tilapia & make the sauce
- Meanwhile, juice the lemon.
- Pat the tilapia dry; season with the remaining spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the tilapia and cook, 2 to 3 min. on one side, until partially cooked.
- Flip and add the garlic, cream, ⅔ of the mustard, the lemon juice (start with ½) and 1 tbsp water (double for 4 portions); bring to a boil.
- Reduce to a simmer and cook, spooning the sauce over, 2 to 3 min., until the sauce has thickened and the tilapia* is cooked through.
- Add 2 tbsp butter (double for 4 portions); stir well.
Make the salad
- In a medium bowl, combine the squash, baby greens, remaining mustard, 1 tbsp oil (double for 4 portions) and a pinch of S&P.
Plate your dish
- Divide the tilapia and salad between your plates.
- Spoon the sauce over the tilapia. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
