Pan-Seared Tilapia
over Garlic-Basil Spaghetti with Summer Vegetables
Cooking time
20 minutes
Servings
2/4
Calories
750 /serving
What a catch! Flaky fillets of tilapia are light and satisfying for a summer evening, all the more so when generously sprinkled with a bouquet of dried herbs. Pairing the tender pan-seared fish with a delicate pasta is a surefire pleaser, and these strands of spaghetti stand out in a butter-based sauce that’s tangy with a shot of white balsamic. Take the opportunity to showcase seasonal sweet pepper and zucchini, boosted with leaves of fresh basil.
We will send you:
- 2 Tilapia fillets
- 1 Garlic clove
- 1 Bunch of basil
- 1 Green zucchini
- 1 Sweet pepper
- 30ml White balsamic vinegar
- 225g Spaghetti
- 7g Herb Harvest spices (basil, marjoram, thyme, parsley, rosemary, fennel, mint, salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Milk, Sulphites, Tilapia, Wheat
You will need:
Medium pot
Large high-sided pan
Medium pan (non-stick if possible)
Strainer
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Total Fat
23 g
Saturated Fat
9 g
Sodium
560 mg
Total Carb
94 g
Sugars
8 g
Protein
45 g
Fibre
6 g
Preparation
Boil the pasta
Bring a medium pot of salted water to a boil. Add the pasta; stir gently to separate. Boil, 6 to 8 min., until al dente. Reserving ½ cup cooking water (double for 4 portions), drain and toss with a drizzle of oil to prevent sticking.
Mise en place
Meanwhile, core and medium-dice the sweet pepper. Medium-dice the zucchini. Mince the garlic.
Sauté the vegetables
In a large, high-sided pan, heat a drizzle of oil on medium-high. Add the sweet pepper and zucchini. Sauté, 4 to 6 min., until tender; season with S&P.
Cook the tilapia
Meanwhile, pat the tilapia dry with paper towel; season with ⅓ of the spices and S&P. In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through. Transfer to a plate.
Make the sauce & combine the pasta
Pick the basil leaves off the stems. To the pan of vegetables, add the garlic. Sauté, 30 sec. to 1 min., until fragrant. Add the vinegar (start with ½) and 2 tbsp butter (double for 4 portions). Sauté, 1 to 2 min., until the butter begins to foam. Add the pasta, remaining spices, 3 tbsp of the reserved cooking water (double for 4 portions) and ⅔ of the basil (tear before adding). Cook, stirring frequently, 1 to 2 min., until warmed through and 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 bowls. Top with the tilapia. Garnish with the remaining basil. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
