Protein Boost | Carb-Wise: Double Tilapia with Lemon Cream Sauce
Warm Roasted Butternut Squash Salad
Cooking time
20 minutes
Servings
2/4
Calories
730 /serving
Protein to the power of two! Double up on the good stuff with our Protein Boost option. 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 cubes of roasted butternut squash, warm from the oven.
We will send you:
- 4 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: Milk, Mustard, Sulphites, Tilapia
You will need:
Large pan (non-stick if possible)
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
42 g
Saturated Fat
17 g
Sodium
830 mg
Total Carb
25 g
Sugars
9 g
Protein
64 g
Fibre
4 g
Preparation
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, 12 to 16 min., until browned and tender.
Cook the tilapia & make the sauce
Meanwhile, juice the lemon. Pat the tilapia dry with paper towel; season with the remaining spices and S&P. In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the tilapia and 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.
Make the salad
In a medium bowl, combine the squash, baby greens, remaining mustard, 1 tbsp oil (double for 4 portions) and a pinch of S&P.
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.
