Spiced Tilapia Traybake
with Lemony Potatoes, Broccoli & Shallot
Cooking time
30 minutes
Servings
2/4
Calories
590 /serving
Suppertime really pans out with a smart sheet pan recipe. You’ll load a baking tray with potatoes first, getting them on their way to peak softness. Requiring less cooking time: florets of broccoli and thinly sliced shallot, moistened with a winning combo of fresh lemon juice and demi-glace, plus a scattering of roasted pepper. Last but not least, fillets of tilapia swim onto the scene, nestled between the veggies for the final cookdown.
We will send you:
- 2 Tilapia fillets
- 450g Baby potatoes
- 300g Broccoli florets
- 1 Shallot (or onion)
- 1 Lemon
- 1 Roasted pepper
- 30ml Vegetable demi-glace
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard, Tilapia
You will need:
Sheet pan
Oil
3 or 6 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
26 g
Saturated Fat
13 g
Sodium
830 mg
Total Carb
55 g
Sugars
8 g
Protein
39 g
Fibre
10 g
Preparation
Mise en place
Preheat the oven to 450°F. Juice the lemon. Medium-dice the potatoes and 3 tbsp butter (double for 4 portions). Halve, peel and thinly slice the shallot. Thinly slice the roasted pepper.
Start the traybake
On a lined sheet pan, toss the potatoes with a generous drizzle of oil, ½ the spices and S&P. Roast, 10 to 12 min., until partially cooked.
Prepare the broccoli, shallot & tilapia
Meanwhile, in a medium bowl, combine the broccoli (halve if large), shallot, a drizzle of oil and S&P. Pat the tilapia dry with paper towel; season with the remaining spices and S&P.
Make the sauce & finish the traybake
In a small bowl, combine the demi-glace, lemon juice and 1 tbsp water (double for 4 portions). When the potatoes are partially cooked, remove from the oven, stir and add the broccoli and shallot. Roast, 8 to 10 min., until partially cooked. Remove from the oven, stir and drizzle with the sauce. Scatter the roasted pepper and butter evenly over top. Add the tilapia and roast, 6 to 10 min., until the vegetables are tender and the tilapia* is cooked through.
Plate your dish
Divide the traybake between your plates. Spoon any remaining sauce over. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
