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20 minutes

Carb-Wise: Pan-Cooked Tilapia with Lemon Cream Sauce

Warm Roasted Butternut Squash Salad

Cooking time

20 minutes




550 /serving

This fish dish is destined to dazzle with a drizzle of lemon cream sauce. It’s lip-smacking stuff: rich and buttery, with flavours of garlic and whole-grain mustard, it finishes each plate with a touch of finesse. The rest of this carb-conscious supper is built on flaky white fillets of tilapia, accompanied by a hefty salad featuring soft baby greens intermingled with zesty cubes of roasted butternut squash, warm from the oven.

We will send you:

  • 2 Tilapia fillets
  • 15ml Minced garlic
  • 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
  • 300g Diced butternut squash
  • 1 Lemon
  • 15ml Whole-grain mustard
  • 60ml Heavy cream
  • 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)

Contains: Tilapia, Milk, Mustard, Sulphites

You will need:

Large pan (non-stick if possible)
Sheet pan
Olive oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
35 g
Saturated Fat
16 g
760 mg
Total Carb
25 g
9 g
35 g
4 g
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Roast the squash
Preheat the oven to 450°F. On a lined sheet pan, toss the squash with a drizzle of oil, ½ the spices and S&P. Roast, stirring halfway, 15 to 18 min., until browned and tender.
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Cook the tilapia & make the sauce
Meanwhile, juice the lemon. In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Pat the tilapia dry with paper towel; season with the remaining spices and S&P. Cook, 2 to 3 min. on one side, until partially cooked. Flip and add the garlic, cream, ⅔ of the mustard, the lemon juice (start with ½) and 1 tbsp water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, spooning the sauce over, 2 to 3 min., until the sauce has thickened and the tilapia* is cooked through. Add 2 tbsp butter (double for 4 portions); stir well.
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Make the salad
In a medium bowl, combine the squash, baby greens, remaining mustard, 1 tbsp olive oil (double for 4 portions) and a pinch of S&P.
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Plate your dish
Divide the tilapia and salad between your plates. Spoon the sauce over the tilapia. Bon appétit!

*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.