Smart Dill-Caper Ranch Tilapia Salad
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Smart Dill-Caper Ranch Tilapia Salad

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).

Tags:
Quick
Calorie Smart
Carb Smart
Allergens:
Tilapia
Milk
Wheat
Egg
Sulphites

The quantities provided above are averages only.

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

Preparation Time25 minutes
Cooking Time5 minutes
DifficultyEasy

Ingredients

serving amount

300 g

Tilapia

(Contains Tilapia)

113 g

Spring Mix

113 g

Baby Tomatoes

1 unit(s)

Lemon

30 g

Capers

(May contain Milk, Sulphites, Tree nuts, Wheat, Egg, Fish)

28 g

Croutons

(Contains Milk, Wheat May contain Soy, Peanuts, Crustaceans, Sesame, Egg, Mustard, Fish, Tree nuts, Sulphites)

¼ cup

Feta Cheese, crumbled

(Contains Milk)

28 g

Seed Blend

(May contain Egg, Gluten, Milk, Mustard, Tree nuts, Peanuts, Sesame, Soy, Sulphites)

2 tbsp

Ranch Dressing

(Contains Egg, Milk May contain Tree nuts, Wheat, Fish, Mustard, Sesame, Soy, Sulphites)

1 tsp

Dill-Garlic Spice Blend

(Contains Sulphites May contain Milk, Mustard, Tree nuts, Peanuts, Sesame, Soy, Wheat)

Not included in your delivery

0.13 tsp

Sugar*

1 tsp

Oil*

0.13 tsp

Salt*

0.13 tsp

Pepper*

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Nutrition Values

Calories460 kcal
Fat21 g
Saturated Fat3.5 g
Carbohydrate28 g
Sugar10 g
Dietary Fiber4 g
Protein41 g
Cholesterol95 mg
Sodium1110 mg
Trans Fat0.3 g
Potassium800 mg
Calcium100 mg
Iron2.5 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

Parchment Paper
Zester
Baking Sheet
Measuring Spoons
Strainer
Large Non-Stick Pan
Large Bowl
Whisk

Cooking Steps

Prep and roast tilapia
1
  • 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.**
Prep
2
  • Meanwhile, halve tomatoes.
  • Drain, then finely chop half the capers.
  • Crush croutons into a rough crumb in their package. 
Toast seed blend
3
  • 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.
Make dressing
4
  • 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.)
Make salad
5
  • Add spring mix and tomatoes to the bowl with dressing, then toss to coat.
Finish and serve
6
  • 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.
Modularity step (under step 1)
7

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.**

Modularity step (under step 6)
8

Divide salad and tilapia between plates.

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