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SuperQuick Honey-Dijon Tilapia
15-Min Meal
New
SuperQuick
SuperQuick Honey-Dijon Tilapia

with Grape-and-Goat Cheese Salad

10 min
Difficulty: 1/3
Canadian

Zippy honey-mustard sauce pulls double duty in this dinner, as a glaze for pan-fried tilapia and as the base for a tangy salad dressing! Plus, pops of grape combine with creamy goat cheese to pack flavour and texture into the perfect side salad for this meal. Ingredients: Tilapia fillets • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Grapes • Honey • Almonds • Goat cheese (pasteurized goat's milk, cellulose powder, sea salt, potassium sorbate, bacterial culture, microbial enzyme) (milk) • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Garlic salt (salt, garlic powder, silicon dioxide).

Allergens

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

Utensils

Measuring Spoons
Large Non-Stick Pan
Whisk
Medium Bowl

Tags

New
SuperQuick
Climate-conscious
SEO
Ingredients
Tilapia

Tilapia

300 g

Almonds, sliced

Almonds, sliced

28 g

Red Wine Vinegar

Red Wine Vinegar

1 tbsp

Spring Mix

Spring Mix

113 g

Red Grapes

Red Grapes

85 g

Goat Cheese, crumbled

Goat Cheese, crumbled

0.25 cup

Honey

Honey

2 unit(s)

Dijon Mustard

Dijon Mustard

0.5 tbsp

Garlic Salt

Garlic Salt

0.5 tsp

Oil

Oil

2 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Prep

  • Add honey and Dijon to a medium bowl. Stir to combine. 
  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with 1/2 tsp (1 tsp) garlic salt and pepper.

2
Fry tilapia

  • Heat a large non-stick pan over medium-high.
  • When hot, add 1 tbsp (2 tbsp) oil, then add tilapia. Pan-fry for 3-4 min per side, until tilapia is cooked through.**
  • Remove the pan from heat. 
  • Drizzle three-quarters of the honey-Dijon sauce over tilapia. 

3
Make salad

  • Meanwhile, add vinegar and 1 tbsp (2 tbsp) oil to the bowl with remaining honey-Dijon mixture. Whisk to combine. 
  • Add spring mix and grapes. Toss to combine, then season with salt and pepper.

4
Finish and serve

  • Divide tilapia and salad between plates. 
  • Sprinkle almonds and goat cheese over salad. 

Nutrition per serving

480

kcal

Calories

27

g

Fat

5

g

Saturated Fat

13

g

Carbohydrate

20

g

Sugar

3

g

Dietary Fiber

37

g

Protein

85

mg

Cholesterol

660

mg

Sodium

0.2

g

Trans Fat

800

mg

Potassium

100

mg

Calcium

2.5

mg

Iron

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