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Pan-Fried Tilapia
Pan-Fried Tilapia

with New Potatoes and Tarragon Sauce

35 min
Difficulty: 2/3
French

Tender tilapia and tasty tarragon! Try saying that ten times in a row! It may be a bit of a tongue twister but we're sure it'll be a taste bud pleaser too. Enjoy!

Allergens

Celery
Fish
Milk
Sulphites

Utensils

Large Frying Pan
Plate
Grill Pan
Strainer
Ingredients
New Potatoes

New Potatoes

1

Green Beans

Green Beans

1

Tarragon

Tarragon

0.25

Tilapia Fillet

Tilapia Fillet

2

Water

Water

150

Vegetable Stock Pot

Vegetable Stock Pot

0.5

Creme Fraiche

Creme Fraiche

0.5

Preparation
1
prep

Put two Large Saucepans of water, each with a generous pinch of salt on to boil for the potatoes and the beans. Cut the **new potatoes** into quarters (no need to peel!) and pop them in one of your pans of boiling water. Cook for 10-15 mins. * **TIP** *: The potatoes are cooked when you can easily slip a knife through. Trim the tops off the **green beans**. Pick the **tarragon leaves** from their stalks and finely chop (discard the stalks).

2
fish

Pat each **tilapia fillet** dry with a little kitchen paper. Season the **fish** with a pinch of **salt** and a grind of **black pepper**. Put a splash of **oil** in a large frying pan on medium-high heat. Once the pan is hot, add the **fish**, skin-side down. Fry for 4-5 mins. Then turn and cook for 2-3 mins more. * **TIP** *: The fish is cooked when the centre is opaque. Remove it from the pan, set aside and keep warm. Keep the pan - we'll use it again!

3
tilapia

Pop the **green beans** in your second pan of boiling water. Cook for 4 mins, then drain in a colander. Boil your kettle, then pour the boiling **water** (amount specified in the ingredient list) into a jug with the **vegetable stock pot**. Stir to dissolve, ready for the **tarragon sauce**.

4
tilapia

Add the **stock** to the frying pan on medium-high heat. Boil until it has reduced by a third, 4-5 mins. Remove from the heat, wait 1 minute then add the **crème fraîche**. Give it a good stir then add the **tarragon** (don't use it all if you only want a subtle flavour). Taste for **seasoning** and add **salt** and **black pepper** if necessary.

5
tilapia

When the **potatoes** are cooked, drain in a colander and allow to steam dry for a minute. Return them to the pan and lightly crush with the back of a fork. For a decadent finish, toss them in a knob of **butter** (if you have some) and a pinch of **salt** and **black pepper**.

6
tilapia

Divide the **crushed new potatoes** and **green beans** between your plates. Top with the **tilapia** and finish with a generous amount of **tarragon** sauce. Enjoy!

Nutrition per serving

339

kcal

Energy (kcal)

1418

kJ

Energy (kJ)

9

g

Fat

6

g

of which saturates

33

g

Carbohydrate

6

g

of which sugars

31

g

Protein

2

g

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