Protein Swap | Keto: Tilapia with Tarragon-Mustard Sauce
Butternut Squash, Wilted Greens & Almonds
Cooking time
20 minutes
Servings
2/4
Calories
640 /serving
Warm up to a perfect winter dish. Put on a sweater, sit back and soak up some chill vibes from sautéed cubes of butternut squash, entwined with wilted leafy greens. There’s no cozier coating for flaky seared tilapia than this herbed pan sauce, whisked together from whole-grain mustard, heavy cream and fresh tarragon (our favourite low-key herb for its faint hints of citrus and licorice). Crackling almonds add keto-friendly protein.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 120g Baby greens (baby spinach or kale)
- 300g Diced butternut squash
- 1 Bunch of tarragon
- 15ml Whole-grain mustard
- 25g Almonds
- 12g Chicken demi-glace
- 60ml Heavy cream
- 10g Lively Garlic & Oregano spices (salt, paprika, garlic, vinegar powder, onion, red bell pepper, black pepper, sunflower oil, oregano, parsley, chives)
Contains: Almonds, Milk, Mustard, Sulphites, Tilapia
You will need:
2 Large pans
Oil
3 or 6 tbsp Butter
Salt & pepper (S&P)
Total Fat
44 g
Saturated Fat
20 g
Sodium
1410 mg
Total Carb
25 g
Sugars
8 g
Protein
38 g
Fibre
5 g
Preparation
Toast the almonds
Heat a large, dry pan on medium. Add the almonds (roughly chop if whole) and toast, stirring occasionally, 2 to 3 min., until lightly browned and fragrant. Transfer to a small bowl and reserve the pan.
Cook the tilapia
Pat the tilapia dry with paper towel; season with ⅔ of the spices and S&P. In the reserved pan, heat a drizzle of oil on medium-high. Add the tilapia* and cook, partially covered, 2 to 3 min. per side, until cooked through. Reserve the pan
Sauté the vegetables
Meanwhile, in a second large pan, heat a drizzle of oil on medium. Add the squash and sauté, 4 to 6 min., until tender. Add the spinach and 1 tbsp butter (double for 4 portions). Sauté, 1 to 2 min., until wilted; season with the remaining spices and S&P.
Mise en place
Meanwhile, pick the tarragon leaves off the stems; finely chop the leaves.
Make the sauce & coat the tilapia
Heat the reserved pan on medium. Add the cream, mustard, demi-glace, tarragon and ¼ cup water (double for 4 portions). Cook, scraping up any browned bits, 2 to 3 min., until thickened. Add 2 tbsp butter (double for 4 portions); stir well. Return the tilapia; toss well.
Plate your dish
Divide the tilapia, sauce and vegetables between your plates. Garnish with the almonds. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
