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Pan Fried Tilapia with Roasted Carrots and Parsnips

and Toasted Pumpkin Seeds
Get Up To 20 Free Meals + Free Sides for Life
Get Up To 20 Free Meals + Free Sides for Life
Calories
: 
650 kcal
Protein
: 
44g protein
Total
: 
25 minutes
Difficulty
: 
Easy
Allergens:
  • Tilapia
  • Milk
  • Sulphites
  • Tree nuts
  • Egg
  • Peanuts
  • Sesame
  • Gluten
  • Mustard
  • Milk
  • Soy
  • Sulphites
  • May contain traces of allergens
  • Wheat
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)

Carrot

2 unit(s)

Parsnip

1 unit(s)

Greek Yogurt

(Contains: Milk)

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, Peanuts, Sesame, Mustard, Milk, Soy, Wheat)

1 unit(s)

Red Onion

1 unit(s)

Honey

Not included in your delivery

2 tbsp

Oil*

0.13 tsp

Salt*

Calories650 kcal
Fat26 g
Saturated Fat4 g
Carbohydrate68 g
Sugar28 g
Dietary Fiber13 g
Protein44 g
Cholesterol80 mg
Sodium390 mg
Potassium2050 mg
Calcium225 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.
•Baking Sheet
•Measuring Spoons
•Large Non-Stick Pan
•Paper Towel
•Small Bowl

Cooking Steps

1
  • Before starting, preheat the oven to 450°F. Wash and dry all produce. 
  • Peel, then halve the carrot lengthwise. Cut into 1/2-inch moons.
  • Peel, then cut parsnips into 1/2-inch rounds.
  • Peel, then cut onion into 2-inch pieces. 
  • To an unlined baking sheet, add carrots, onions, parsnips and 1 tbsp (2 tbsp) olive oil. Season with salt and pepper, if you like, then toss to combine. Roast in the middle of the oven for  20-22 min, stirring halfway through, until golden.
2
  • Zest, then juice half the lemon. Cut the remaining lemon into wedges. 
  • Roughly chop the parsley. 
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.
4
  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with Smoked-Parika Garlic Blend and salt and pepper, if you like.
  • Reheat the large non-stick pan over medium-high. When hot, add 1 tbsp (2 tbsp) olive oil, then add tilapia. Pan-fry for 3-4 min per side, until tilapia is cooked through.**
5
  • To a small bowl add yogurt, parsley, lemon zest, lemon juice and honey. Season with salt and pepper, if you like, then stir to combine. 
6
  • Divide roasted veggies and tilapia between plates. 
  • Sprinkle pepitas over the top veggies. 
  • Dollop yogurt sauce over fish. 
  • Squeeze a lemon wedge over top fish, if you like.

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