Brown Butter Garlic Tilapia
with Pea-Studded Couscous & Roasted Zucchini
Cooking time
25 minutes
Servings
4
Calories
540 /serving
It’s off the hook! Kids and grownups will agree that the brown butter sauce steals the show, made with lots of garlic and an energizing squeeze of lemon for acidity. The oven does the rest of the work on this fish dinner.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 2 Green zucchini
- 1 Lemon
- 2 Garlic cloves
- 150g Green peas
- 30ml Vegetable demi-glace
- 200g Couscous
- 20g Garlic & Sweet Pepper spices (salt, garlic, sugar, red pepper bell, vinegar powder, yeast extract, green pepper bell, canola oil, paprika, cellulose, turmeric, Cayenne pepper, citric acid)
Contains: Milk • Sulphites • Tilapia • Wheat
You will need:
Medium pan
Microwave
Oil
Parchment paper
Salt & pepper (S&P)
Small pot (or kettle)
5 tbsp Butter
2 Sheet pans
Total Fat
21 g
Saturated Fat
11 g
Sodium
670 mg
Total Carb
50 g
Sugars
8 g
Protein
39 g
Fibre
6 g
Preparation
Roast the zucchini
- Preheat the oven to 450°F. In a small pot (or kettle), bring 2 cups water to a boil.
- Thinly slice the zucchini crosswise.
- On a lined sheet pan, toss with a drizzle of oil, ½ the spices and S&P.
- Roast, flipping halfway, 7 to 9 min., until browned and tender.
Bake the tilapia
- Meanwhile, pat the tilapia* dry; rub with the remaining spices, a drizzle of oil and S&P.
- Arrange on a second lined sheet pan and bake, 6 to 10 min., until cooked through.
Cook the couscous
- Meanwhile, in a large bowl, combine the couscous, demi-glace, 1 tbsp butter, a pinch of salt and the boiling water.
- Cover and let sit for 5 min. Fluff the couscous.
Mise en place
- Roughly chop the garlic.
- Halve the lemon; juice ½ and quarter the remaining ½.
- In a small bowl, combine the peas and 1 tbsp water. Cover tightly with plastic wrap. Microwave, 1 to 2 min., until warmed through.
Make the brown butter garlic sauce
- In a medium pan, heat 3 tbsp butter on medium.
- Cook, swirling the pan often, 2 to 3 min., until golden brown.
- Add the garlic and cook, stirring often, 30 sec. to 1 min., until fragrant.
- Off the heat, add the lemon juice and S&P; stir well.
Finish & serve
- To the bowl of couscous, add the peas and 1 tbsp butter; toss well.
- Divide the couscous between your plates.
- Top with the zucchini and tilapia.
- Spoon the brown butter garlic sauce over the tilapia.
- Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
