SuperQuick Honey-Dijon Tilapia
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SuperQuick Honey-Dijon Tilapia

SuperQuick Honey-Dijon Tilapia

with Grape-and-Goat Cheese Salad

Zippy honey-mustard sauce pulls double duty in this dinner, as a glaze for pan-fried tilapia and as the base for a tangy salad dressing! Plus, pops of grape combine with creamy goat cheese to pack flavour and texture into the perfect side salad for this meal.

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) • Grapes • Honey • Almonds • Goat cheese (pasteurized goat's milk, cellulose powder, sea salt, potassium sorbate, bacterial culture, microbial enzyme) (milk) • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Garlic salt (salt, garlic powder, silicon dioxide).

Tags:
New
SuperQuick
Low CO2
Allergens:
Tilapia
Almonds
Sulphites
Milk
Mustard

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 Time15 minutes
Cooking Time10 minutes
DifficultyEasy

Ingredients

serving amount

300 g

Tilapia

(Contains Tilapia)

28 g

Almonds, sliced

(Contains Almonds May contain Soy, Sulphites, Egg, Gluten, Milk, Mustard, Peanuts, Sesame)

1 tbsp

Red Wine Vinegar

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

113 g

Spring Mix

85 g

Red Grapes

¼ cup

Goat Cheese

(Contains Milk)

2 unit(s)

Honey

½ tbsp

Dijon Mustard

(Contains Mustard May contain Fish, Milk, Sesame, Egg, Wheat, Crustaceans, Soy, Gluten, Sulphites)

½ tsp

Garlic Salt

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

Not included in your delivery

2 tbsp

Oil*

0.13 tsp

Salt*

0.13 tsp

Pepper*

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Nutrition Values

Calories480 kcal
Fat27 g
Saturated Fat5 g
Carbohydrate13 g
Sugar20 g
Dietary Fiber3 g
Protein37 g
Cholesterol85 mg
Sodium660 mg
Trans Fat0.2 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

Medium Bowl
Measuring Spoons
Large Non-Stick Pan
Whisk

Cooking Steps

Prep
1
  • Add honey and Dijon to a medium bowl. Stir to combine. 
  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with 1/2 tsp (1 tsp) garlic salt and pepper.
Fry tilapia
2
  • Heat a large non-stick pan over medium-high.
  • When hot, add 1 tbsp (2 tbsp) oil, then add tilapia. Pan-fry for 3-4 min per side, until tilapia is cooked through.**
  • Remove the pan from heat. 
  • Drizzle three-quarters of the honey-Dijon sauce over tilapia. 
Make salad
3
  • Meanwhile, add vinegar and 1 tbsp (2 tbsp) oil to the bowl with remaining honey-Dijon mixture. Whisk to combine. 
  • Add spring mix and grapes. Toss to combine, then season with salt and pepper.
Finish and serve
4
  • Divide tilapia and salad between plates. 
  • Sprinkle almonds and goat cheese over salad.