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Fearless Pan-Fried Tilapia
Healthy
Not Suitable for Coeliacs
Lactose Free
Fearless Pan-Fried Tilapia

with Chorizo Roasted Potatoes

30 min
Difficulty: 2/3
European, Spanish

We all have irrational fears. Recently we’ve had a few messages saying that we’re helping some people get over their fear of cooking fish. For tonight’s tilapia arm yourself with a non-stick pan, step boldly up to your stove and make it happen - it’s so easy you’ll wonder what all the fuss was about!

Allergens

Fish

Utensils

Pan
Knife
Pot

Tags

Healthy
SEO
Not Suitable for Coeliacs
Lactose Free
Seafood First
Ingredients
New Potatoes

New Potatoes

350

Diced Chorizo

Diced Chorizo

0.25

Onion

Onion

1

Thyme

Thyme

3

Tilapia Fillet

Tilapia Fillet

2

Wild Rocket

Wild Rocket

1

Olive Oil

Olive Oil

Salt

Salt

Pepper

Pepper

Preparation
1
Boil potatoes

Boil a pot of water with ½ tsp of salt for your potatoes. Cut the new potatoes into eighths and cook in the water for around 7 mins (until just tender). Drain and allow to cool slightly. Tip: Don’t overcook the potatoes as you will cook them again with the chorizo.

2
Chop the onion

Peel and chop the onion into 1cm cubes.

3

Heat ½ tbsp of olive oil in a non-stick pan. Add the chorizo and cook over a medium heat for 2 mins to allow the oil to be released.

4
Fry potatoes

Add the onions and potatoes to the pan. Add the leaves of the thyme and ½ tsp of salt and a few grinds of pepper. Cook over a medium heat for around 8 mins or until everything has crisped up a bit. Tip: If you happen to have some flour in the cupboard you can use it for crispier fish. Simply mix 2 tbsp of plain flour with a good pinch of salt and pepper. Coat the fish thoroughly in the flour before moving to step 5.

5
Cook the tilapia

Heat 1 tbsp of olive oil in another non-stick pan over a medium-high heat. Season the tilapia fillets with salt and pepper and add to the pan and cook for 3-4 mins. Very gently turn the fillets over and immediately take off the heat, allowing the residual heat from the pan to cook the flesh for 1 minute.

6

Stir the rocket through the sautéed potatoes and serve topped with the seared tilapia fillets. Get. Stuck. In.

Nutrition per serving

1661

kJ

Energy (kJ)

397

kcal

Energy (kcal)

13

g

Fat

5

g

of which saturates

36

g

Carbohydrate

0

g

of which sugars

32

g

Protein

0

g

Salt

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