Baked Tilapia Al Limone
with Veggie-Packed Penne Marinara
Cooking time
20 minutes
Servings
4
Calories
600 /serving
When flavourful red sauce meets flaky white fish, delicious things happen. Garlicky marinara pasta is a crowd-pleaser, and we’re studding it with green pepper and zucchini for extra veg content. Resting on top are fillets of tilapia, baked to opaque in savoury lemon seasonings.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Green zucchini
- 1 Shallot (or onion)
- 1 Green pepper
- 2 Garlic cloves
- 200ml Tomato sauce
- 340g Penne rigate
- 44g Al Limone blend (enriched wheat flour, dried vegetables, salt, spices, mustard, sugar, sunflower oil, lemon oil, citric acid, garlic, onion)
Contains: Milk • Mustard • Sulphites • Tilapia • Wheat
You will need:
Large high-sided pan
Large pot
Oil
Parchment paper
Sheet pan
Strainer
Total Fat
11 g
Saturated Fat
4 g
Sodium
650 mg
Total Carb
79 g
Sugars
10 g
Protein
44 g
Fibre
6 g
Preparation
Boil the pasta
- Preheat the oven to 450°F. Bring a large pot of salted water to a boil.
- Add the pasta; stir gently to separate.
- Boil, 3 to 6 min., until al dente.
- Reserving 1 cup cooking water, drain and toss with a drizzle of oil to prevent sticking.
Mise en place
- Medium-dice the zucchini.
- Halve, core and medium-dice the green pepper.
- Mince the garlic.
- Halve, peel and mince the shallot.
Bake the tilapia
- Pat the tilapia dry; season with ½ the spices and S&P.
- Arrange on a lined sheet pan and bake, 8 to 10 min., until cooked through.
Sauté the vegetables & make the sauce
- Meanwhile, in a large, high-sided pan, heat a drizzle of oil on medium-high.
- Add the garlic and shallot. Sauté, 30 sec. to 1 min., until fragrant.
- Add the zucchini, green pepper, remaining spices and S&P. Sauté, 3 to 4 min., until lightly browned.
- Add the tomato sauce, ¾ of the reserved cooking water and S&P; bring to a boil.
- Reduce to a simmer and cook, covered, stirring occasionally, 3 to 4 min., until the vegetables are tender.
Combine the pasta
- To the pan of sauce, add the pasta and 1 tbsp butter.
- Cook, stirring often, 2 to 3 min., until combined; season with S&P.
- If the sauce seems dry, gradually add the remaining cooking water until you achieve your desired consistency.
Plate your dish
- Divide the pasta between your plates.
- Top with the tilapia. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
