Cal Smart Lemon Butter-Basted Tilapia
with Orzo
The alluring aroma of pan-roasted, lemon butter-basted tilapia will have you salivating tonight! Buttery orzo and a medley of snap peas and tomatoes bring a burst of colour to the plate.
Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
300 g
Tilapia
(Contains Tilapia)
1 unit(s)
Lemon
170 g
Orzo
(Contains Gluten, Wheat)
113 g
Sugar Snap Peas
7 g
Dill
113 g
Baby Tomatoes
2 unit(s)
Garlic, cloves
1 tsp
Garlic Salt
(May contain Wheat, Milk, Mustard, Peanuts, Sesame, Soy, Sulphites, Tree nuts)
Not included in your delivery
0.13 tsp
Pepper*
1 tsp
Oil*
0.13 tsp
Salt*
1 tbsp
Unsalted Butter*
(Contains Milk)
Nutrition Values
Utensils
Instructions
- Add 6 cups water and 1 tsp salt to a medium pot (use same for 4 ppl). Cover and bring to a boil over high heat.
- Roughly chop half the dill (all for 4 ppl).
- Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges.
- Peel, then mince or grate garlic.
- Add snap peas, tomatoes, 1 tsp oil (dbl for 4 ppl) and half the garlic to a parchment-lined baking sheet. Season with salt and pepper, then toss to combine.
- Roast in the middle of the oven until veggies are tender-crisp, 8-10 min.
- Meanwhile, add orzo to the boiling water. Cook uncovered, stirring occasionally, until tender, 6-8 min.
- Reserve 2 tbsp pasta water (dbl for 4 ppl), then drain and return orzo to the same pot, off heat.
- Meanwhile, pat tilapia dry with paper towels. Sprinkle lemon zest over top, then season with half the garlic salt and pepper.
- Heat a large non-stick pan over medium heat.
- When hot, add 1/2 tbsp butter (dbl for 4 ppl), then tilapia. Pan-fry until golden-brown and cooked through, 2-3 min per side.**
- Add reserved pasta water, dill, remaining garlic, remaining garlic salt, 1 tbsp lemon juice and 1/2 tbsp butter (dbl both for 4 ppl) to orzo.
- Season with pepper, then stir to combine.
- Divide orzo, tilapia and roasted veggies between plates.
- Squeeze a lemon wedge over top, if desired.
If you've opted to get tilapia, season it in the same way the recipe instructs you to season the salmon. Cook tilapia until golden-brown and cooked through, 2-3 min per side.**
