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Nutritionist's Pick: Smoky Pan-Fried Tilapia

Nutritionist's Pick: Smoky Pan-Fried Tilapia

with Roasted Root Veggies and Lemon Aioli
Get Up To 20 Free Meals + Free Sides for Life
Get Up To 20 Free Meals + Free Sides for Life
Calories
: 
770 kcal
Protein
: 
39g protein
Total
: 
25 minutes
Difficulty
: 
Easy
Allergens:
  • Tilapia
  • Sulphites
  • Mustard
  • Tree nuts
  • Egg
  • Peanuts
  • Sesame
  • Gluten
  • Mustard
  • Milk
  • Soy
  • Sulphites
  • May contain traces of allergens
  • Wheat
  • Fish
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Serving amount

300 g

Tilapia

(Contains: Tilapia)

2 unit(s)

Parsnip

28 g

Pepitas

(May be present: Tree nuts, Egg, Peanuts, Sesame, Gluten, Mustard, Milk, Soy, Sulphites)

7 g

Parsley

1 unit(s)

Lemon

6 g

Smoked Paprika-Garlic Blend

(Contains: Sulphites May be present: Tree nuts, Wheat, Milk, Mustard, Peanuts, Sesame, Soy)

1 unit(s)

Red Onion

1 unit(s)

Honey

4 tbsp

Plant-Based Mayonnaise

(Contains: Mustard May be present: Egg, Fish, Milk, Sesame, Soy, Sulphites, Wheat)

3.5 g

Zesty Garlic Blend

(Contains: Sulphites May be present: Milk, Mustard, Peanuts, Sesame, Soy, Tree nuts, Wheat)

226 g

Carrot, coins

Not included in your delivery

2 tbsp

Oil*

0.13 tsp

Salt*

0.13 tsp

Pepper*

Calories770 kcal
Fat43 g
Saturated Fat5 g
Carbohydrate63 g
Sugar24 g
Dietary Fiber13 g
Protein39 g
Cholesterol75 mg
Sodium500 mg
Potassium1850 mg
Calcium175 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.

Cooking Steps

Roast veggies
1
  • Before starting, preheat the oven to 450°F. Wash and dry all produce. 
  • Peel, then cut parsnips into 1/2-inch rounds.
  • Peel, then cut onion into 2-inch pieces. 
  • To a parchment-lined baking sheet, add carrots, onions, parsnips, honey and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to combine.
  • Roast in the middle of the oven for 20-22 min, stirring halfway through, until golden.
Prep
2
  • Meanwhile, zest, then juice half the lemon. Cut the remaining lemon into wedges. 
  • Roughly chop parsley. 
Toast pepitas
3
  • Heat a large non-stick pan over medium.
  • When hot, add pepitas to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
  • Transfer to a plate.
Cook tilapia
4
  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with Smoked Paprika-Garlic Blend, salt and pepper.
  • Reheat the large non-stick pan over medium-high.
  • When hot, add 1 tbsp (2 tbsp) oil, then tilapia. Pan-fry for 3-4 min per side, until tilapia is cooked through.**
Make lemon aioli
5
  • To a small bowl, add plant-based mayo, half the Zesty Garlic Blend (use all for 4 servings), lemon zest, lemon juice and half the parsley. Season with salt and pepper, then stir to combine. 
Finish and serve
6
  • Divide tilapia between plates. Serve roasted veggies alongside.
  • Sprinkle pepitas and remaining parsley over top of veggies.
  • Dollop some lemon aioli and squeeze a lemon wedge over tilapia.

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