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Roasted Tilapia
Very High Fibre
Family Friendly
High Protein
Roasted Tilapia

with Crispy Potatoes, Burst Tomatoes and Green Beans

10 min
Difficulty: 1/3
Mediterranean

Ingredients: Yellow potato • Tilapia fillets • Green beans • Baby tomatoes • Garlic puree (garlic, water, soybean oil, citric acid, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Tilapia
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Large Pot
Measuring Spoons
Large Non-Stick Pan
Colander
Spatula

Tags

30-min-or-less
Very High Fibre
Classic-plates
Family Friendly
High Protein
Under 50g of Carbs
Under 650 Calories
Mediterranean
Fall-flavours
Ingredients
Tilapia

Tilapia

300 g

Yellow Potato

Yellow Potato

350 g

Green Beans

Green Beans

170 g

Baby Tomatoes

Baby Tomatoes

113 g

Garlic Puree

Garlic Puree

1 tbsp

Dill-Garlic Spice Blend

Dill-Garlic Spice Blend

4 g

Oil

Oil

1.33 tbsp

Butter

Butter

2 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Boil potatoes

  • Before starting, preheat the oven to 425°F. 
    Wash and dry all produce.
  • Remove any brown spots from potatoes, then cut into 1-inch pieces.
  • To a large pot, add potatoes, 2 tsp salt and enough water to cover by approx. 1 inch (use same for 4 servings). Cover and bring to a boil over high.
  • Once boiling, reduce heat to medium. Simmer uncovered for 10-12 min, until fork-tender.
  • Drain and return potatoes to the same pot, off heat. 

2
Prep

  • Meanwhile, halve tomatoes.
  • Trim green beans.
  • Pat tilapia dry with paper towels.

3
Roast tilapia

  • On a parchment-lined baking sheet, arrange tilapia.
  • Season with salt, pepper and half the Dill-Garlic Spice Blend. Drizzle 1 tsp (2 tsp) oil over top.
  • Roast in the middle of the oven for 7-10 min until cooked through.**

4
Cook veggies

  • Meanwhile, heat a large non-stick pan over medium.
  • When hot, add green beans and 3 tbsp (6 tbsp) water. Cook for 3-4 min, stirring occasionally, until water is absorbed and green beans are tender-crisp.
  • Add 1 tbsp (2 tbsp) butter, tomatoes and garlic puree. Cook for 3-4 min, stirring occasionally, until tomatoes start to soften and burst.
  • Remove from heat. Stir in remaining Dill-Garlic Spice Blend, Season with salt and pepper. Transfer to a plate. Cover to keep warm.
  • Carefully wipe the pan clean.

5
Crisp potatoes

  • Heat the same pan over high.
  • When hot, add 1 tbsp oil and 1 tbsp butter. (NOTE: For 4 servings, cook in batches, using 1 tbsp oil and 1 tbsp butter per batch.) 
  • Add potatoes and press down with a spatula to lightly flatten. Cook for 2-3 min, until golden and crispy. Season with salt and peppper.

6
Finish and serve

  • Divide tilapia, veggies and crispy potatoes between plates.

7

If you've opted to get tilapia, prep and cook in the same way recipe instructs you to prep and cook salmon.**

Nutrition per serving

520

kcal

Calories

24

g

Fat

10

g

Saturated Fat

42

g

Carbohydrate

6

g

Sugar

6

g

Dietary Fiber

36

g

Protein

105

mg

Cholesterol

550

mg

Sodium

0.5

g

Trans Fat

1550

mg

Potassium

100

mg

Calcium

3.5

mg

Iron

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