Sheet Pan Tilapia Piccata
with Broccoli & Baby Potatoes
Cooking time
25 minutes
Servings
2/4
Calories
540 /serving
Take your pick of ways to enjoy piccata. We’re doing the classic Italian sauce with capers, lemon and garlic, as an uplifting topping for flaky white fish. And we’re roasting it with baby potatoes and broccoli, so there’s just one sheet pan to clean.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Garlic clove
- 450g Baby potatoes
- 1 Lemon
- 200g Broccoli florets
- 10g Capers
- 7.5g Bell Pepper & Olive spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon, sunflower oil, black pepper)
Contains: Milk • Sulphites • Tilapia
You will need:
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Small pan
2 or 4 tbsp Butter
Total Fat
26 g
Saturated Fat
10 g
Sodium
780 mg
Total Carb
49 g
Sugars
6 g
Protein
36 g
Fibre
10 g
Preparation
Start the sheet pan
- Preheat the oven to 450°F.
- Medium-dice the potatoes.
- On a lined sheet pan, toss with a drizzle of oil and S&P.
- Roast, 8 to 10 min., until beginning to soften.
Continue the sheet pan
- Meanwhile, mince the garlic.
- In a medium bowl, combine the broccoli (halve if large), a drizzle of oil, ½ the spices and S&P.
- When the potatoes are beginning to soften, stir and add the broccoli.
- Roast, 8 to 10 min., until almost cooked through.
Finish the sheet pan
- Meanwhile, pat the tilapia dry and drizzle with oil; season with the remaining spices and S&P.
- When the vegetables are almost cooked through, stir the broccoli and add ⅔ of the garlic.
- Add the tilapia* and roast, 6 to 10 min., until cooked through and the vegetables are tender.
Make the sauce
- Meanwhile, juice the lemon.
- In a small pan, heat a drizzle of oil on medium-high.
- Add the capers and remaining garlic. Sauté, 1 to 2 min., until fragrant.
- Add the lemon juice (start with ½), ¼ cup water (double for 4 portions) and S&P.
- Cook, stirring often, 2 to 3 min., until slightly thickened.
- Off the heat, add 2 tbsp butter (double for 4 portions); stir well.
Plate your dish
- Divide the sheet pan between your plates.
- Spoon the sauce over the tilapia. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
