Protein Swap | Garlic-Thyme Fried Fish
with Lemony Orzo Panzanella
Cooking time
20 minutes
Servings
2/4
Calories
950 /serving
This simple twist on panzanella is flavour-packed and full of fun. You’re using ready-made croutons to give the lemony salad its signature crunch. And to give the flaky fish its star turn, you’re basting it with garlic, fresh thyme and butter.
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- 140g Cherry tomatoes
- 90g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 15ml Minced garlic
- 4g Thyme
- 25g Croutons
- 140g Orzo
- 25g Shaved Parmesan (contains rennet)
- 10g Garlic & Sweet Pepper spices (sugar, garlic, red pepper bell, vinegar powder, yeast extract, green pepper bell, salt, canola oil, paprika, cellulose, turmeric, Cayenne pepper, citric acid)
- 30ml Lemon juice
Contains: Milk • Salmon • Wheat
You will need:
Large pan
Medium pot
Oil
Salt & pepper (S&P)
Strainer
2 or 4 tbsp Butter
Olive oil
Total Fat
56 g
Saturated Fat
17 g
Sodium
590 mg
Total Carb
70 g
Sugars
5 g
Protein
41 g
Fibre
5 g
Preparation
Boil the orzo
- Bring a medium pot of salted water to a boil.
- Add the orzo and boil, 9 to 10 min., until just tender.
- Drain and rinse.
- Return to the pot and toss with a drizzle of oil to prevent sticking.
Mise en place
- Meanwhile, pick the thyme leaves off the stems; roughly chop the leaves.
- Quarter the tomatoes.
Cook the tilapia & combine the orzo
- Pat the tilapia dry; season with** **the spices and S&P.
- In a large pan, heat a drizzle of oil on medium-high.
- Add the tilapia and cook, 2 to 3 min. on one side, until golden brown.
- Flip and add the garlic, thyme and 2 tbsp butter (double for 4 portions).
- Cook, spooning the sauce over the tilapia*, 2 to 3 min., until golden brown and cooked through.
- Transfer the tilapia to a plate.
- Add the orzo to the pan; toss until coated in the sauce.
Make the orzo panzanella
- In a large bowl, combine the lemon juice, 2 tbsp olive oil (double for 4 portions), the remaining spices and S&P.
- Add the orzo, tomatoes, baby greens, croutons and 2⁄3 of the cheese; toss well.
Plate your dish
- Divide the orzo panzanella between your plates.
- Top with the tilapia.
- Garnish with the remaining cheese. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
