Smart Dill-Caper Ranch Tilapia Salad
with Feta and Crouton Crumbs
Tilapia and capers make the perfect duo in this crunchy, zippy and hearty salad.
Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount.
Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount.
Ingredients: Tilapia fillets • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Baby tomatoes • Lemon • Capers (capers, water, salt, vinegar, calcium chloride, potassium sorbate) • Ranch dressing (canola and/or soya oil, buttermilk (partly skimmed milk, salt, bacterial culture), white vinegar, water, sugar, salt, frozen egg yolk, spices, polysorbate 60, xanthan gum, natural flavour, monosodium glutamate, lactic acid, sodium benzoate, calcium lactate, calcium disodium EDTA) (egg, milk) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Croutons (wheat flour, vegetable oil, sugars (sugar, lactose), rice flour, salt, yeast, garlic powder, herbs, yeast extract, natural flavor (contains milk), silica, tricalcium phosphate) (milk, wheat) • Seed blend (sunflower seeds, pepitas, soybean oil and/or canola oil) • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).
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)
113 g
Spring Mix
113 g
Baby Tomatoes
1 unit(s)
Lemon
30 g
Capers
(May contain traces of: Milk, Sulphites, Tree nuts, Wheat, Egg, Fish)
28 g
Croutons
(Contains: Milk, Wheat May contain traces of: Sulphites, Tree nuts, Egg, Fish, Soy, Peanuts, Crustaceans, Sesame, Mustard)
¼ cup
Feta Cheese, crumbled
(Contains: Milk)
28 g
Seed Blend
(May contain traces of: Milk, Sulphites, Tree nuts, Egg, Soy, Peanuts, Sesame, Mustard, Gluten)
2 tbsp
Ranch Dressing
(Contains: Milk, Egg May contain traces of: Sulphites, Tree nuts, Wheat, Fish, Soy, Sesame, Mustard)
1 tsp
Dill-Garlic Spice Blend
(Contains: Sulphites May contain traces of: Milk, Tree nuts, Wheat, Soy, Peanuts, Sesame, Mustard)
Not included in your delivery
0.13 tsp
Sugar*
1 tsp
Oil*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- Pat tilapia dry with paper towels. Sprinkle lemon zest over top, then season with salt, pepper and half the Dill-Garlic Spice Blend.
- Arrange tilapia on a parchment-lined baking sheet. Drizzle 1 tsp (2 tsp) oil over top.
- Roast in the middle of the oven until cooked through, 8-12 min.**
- Meanwhile, halve tomatoes.
- Drain, then finely chop half the capers.
- Crush croutons into a rough crumb in their package.
- Heat a large non-stick pan over medium.
- When hot, add seed blend to the dry pan. Toast, stirring often, until golden-brown, 3-4 min. (TIP: Keep your eye on them so they don't burn.)
- Remove from heat.
- Add ranch, chopped capers, remaining Dill-Garlic Spice Blend, 1/2 tbsp (1 tbsp) lemon juice and 1/8 tsp (1/4 tsp) sugar to a large bowl. Season with salt and pepper, then whisk to combine. (TIP: For a lighter dressing consistency, add water, 1/2-1 tbsp at a time, if desired.)
- Add spring mix and tomatoes to the bowl with dressing, then toss to coat.
- Divide salad and tilapia between plates. Top salad with seed blend, crouton crumbs, feta and reamining whole capers.
- Squeeze over a lemon wedge, if desired.
If you've opted to get tilapia, season it in the same way the recipe instructs you to season the salmon. To cook tilapia, roast until cooked through, 10-12 min.**
Divide salad and tilapia between plates.
