Carb-Wise: Tilapia Traybake
with Roasted Garlic, Cherry Tomatoes & String Beans
Cooking time
20 minutes
Servings
2/4
Calories
400 /serving
Nothing succeeds like sheet pan success. It lays a tasty meal on the table using the least amount of effort. Scatter string beans, shallot and cherry tomatoes over your baking tray, and tuck in fillets of tilapia that will cook to white and flaky. Bathe the works in a zesty sauce that combines lemon and roasted garlic. When it comes out of the oven, cue up the chives for a fresh finish.
We will send you:
- 2 Tilapia fillets
- 140g Cherry tomatoes
- 300g String beans
- 1 Bunch of chives (or garlic chives)
- 1 Shallot (or onion)
- 1 Lemon
- 15g Minced roasted garlic
- 30ml Vegetable demi-glace
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard, Tilapia
You will need:
Zester
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
20 g
Saturated Fat
9 g
Sodium
610 mg
Total Carb
23 g
Sugars
10 g
Protein
34 g
Fibre
6 g
Preparation
Mise en place
Preheat the oven to 450°F. Remove the stem ends of the string beans. Halve, peel and thinly slice the shallot. Thinly slice the chives. Zest and juice the lemon. Medium-dice 2 tbsp butter (double for 4 portions).
Prepare the traybake
On a lined sheet pan, toss the string beans, tomatoes and shallot with a generous drizzle of oil, ½ the spices and S&P. Pat the tilapia dry with paper towel; season with the remaining spices and S&P. Add to the pan.
Make the sauce
In a small bowl, combine the demi-glace, garlic, 2 tbsp water (double for 4 portions), and the lemon juice and zest (start with ½).
Roast the traybake
Pour the sauce over the vegetables and tilapia. Scatter the butter evenly over top. Roast, 8 to 10 min., until the vegetables are tender and the tilapia* is cooked though.
Plate your dish
Divide the traybake between your plates. Garnish with the chives. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
