Nutritionist's Pick: Pan-Fried Tilapia with Roasted Carrots and Parsnips
and Toasted Pepitas
Ingredients: Parsnip • Carrot • Tilapia fillets • Red onion • Lemon • Plant-based mayonnaise (mustard) (canola and/or soya oil, water, sugar, modified corn starch, salt, white vinegar, mustard flour, concentrated lemon juice, cellulose gum, xanthan gum, citric acid, calcium disodium EDTA, turmeric extract) • Pepitas • Honey • Parsley • Zesty garlic blend (sulphites) (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) • Smoked paprika-garlic blend (sulphites) (smoked paprika, garlic powder, silicon dioxide).
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
300 g
Tilapia
(Contains: Tilapia)
2 unit(s)
Carrot
2 unit(s)
Parsnip
28 g
Pepitas
(Contains: Tree nuts, Egg, Peanuts, Sesame, Gluten, Mustard, Milk, Soy, Sulphites, May contain traces of allergens)
7 g
Parsley
1 unit(s)
Lemon
6 g
Smoked Paprika-Garlic Blend
(Contains: Tree nuts, Wheat, Milk, Mustard, Peanuts, Sesame, Soy, May contain traces of allergens, Sulphites)
1 unit(s)
Red Onion
1 unit(s)
Honey
4 tbsp
Plant-Based Mayonnaise
(Contains: Egg, Fish, Milk, Sesame, Soy, Sulphites, Wheat, May contain traces of allergens, Mustard)
3.5 g
Zesty Garlic Blend
(Contains: Milk, Mustard, Peanuts, Sesame, Soy, Tree nuts, Wheat, May contain traces of allergens, Sulphites)
Not included in your delivery
2 tbsp
Oil*
¼ tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Cooking Steps
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- Peel, then halve carrot lengthwise. Cut into 1/2-inch half-moons.
- 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) olive 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.
- Meanwhile, zest, then juice half the lemon. Cut the remaining lemon into wedges.
- Roughly chop parsley.
- 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.
- 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) olive oil, then tilapia. Pan-fry for 3-4 min per side, until tilapia is cooked through.**
- To a small bowl, add plant-based mayo, half the Zesty Garlic Blend (use all for 4 servings), half the parsley, lemon zest and lemon juice. Season with salt and pepper, then stir to combine.
- Divide tilapia between plates. Serve roasted veggies alongside.
- Sprinkle pepitas and remaining parsley over top of veggies.
- Dollop some lemon aioli and squeeze lemon wedge over tilapia.
