Cal Smart Lemon Butter-Basted Tilapia
topBannerName Desktop
topBannerName Tablet
topBannerName Mobile
Cal Smart Lemon Butter-Basted Tilapia

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.

Tags:
Calorie Smart
Allergens:
Tilapia
Wheat
Milk

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
Cooking Time8 minutes
DifficultyMedium

Ingredients

serving amount

300 g

Tilapia

(Contains Tilapia)

1 unit(s)

Lemon

170 g

Orzo

(Contains 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)

sideBannerName

Nutrition Values

Calories580 kcal
Fat13 g
Saturated Fat5 g
Carbohydrate74 g
Sugar6 g
Dietary Fiber7 g
Protein44 g
Cholesterol90 mg
Sodium820 mg
Trans Fat0.3 g
Potassium950 mg
Calcium75 mg
Iron5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Zester
Medium Pot
Measuring Spoons
Measuring Cups
Parchment Paper
Baking Sheet
Strainer
Large Non-Stick Pan

Instructions

Prep
1
  • 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.
Roast veggies
2
  • 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.
Cook orzo
3
  • 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.
Cook tilapia
4
  • 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.**
Finish orzo
5
  • 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.
Finish and serve
6
  • Divide orzo, tilapia and roasted veggies between plates.
  • Squeeze a lemon wedge over top, if desired.
Modularity Step (under step 4)
7

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.**

Meal right image

Explore Similar Recipes

Meal left image