SuperQuick Lemon-Pepper Tilapia Rolls
with Crispy Roasted Broccoli
Ingredients: Tilapia fillets • Broccoli • Sandwich bun (barley, wheat) (unbleached untreated enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, sea salt, yeast, malted barley flour) • Lemon • Mayonnaise (mustard, egg) (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) • Crispy shallots (wheat) (onion, palm oil, wheat flour, salt) • Whole grain mustard (mustard) (water, white vinegar, mustard seeds, white wine vinegar, salt, sugar, mustard bran, citric acid, turmeric, spices, spice extract, natural flavour, xanthan gum).
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)
Sandwich Bun
(Contains: Wheat, Barley May contain traces of: Tree nuts, Sesame, Soy)
4 tbsp
Mayonnaise
(Contains: Egg, Mustard May contain traces of: Sesame, Soy, Crustaceans, Fish, Gluten, Milk, Mustard, Sulphites, Wheat)
227 g
Broccoli
14 g
Crispy Shallots
(Contains: Wheat May contain traces of: Gluten)
½ tbsp
Whole Grain Mustard
(Contains: Mustard May contain traces of: Sesame, Soy, Crustaceans, Fish, Gluten, Milk, Sulphites, Wheat, Egg)
½ unit(s)
Lemon
Not included in your delivery
2 tbsp
Oil*
0.13 tsp
Salt*
0.13 g
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Before starting, preheat the broiler to high.
- Wash and dry all produce.
- Cut broccoli into bite-sized pieces.
- On an unlined baking sheet, arrrange broccoli, 1/2 tbsp (1 tbsp) water and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to coat. Broil in the middle of the oven for 9-10 min, flipping once halfway through, until tender-crisp.
- Meanwhile, zest, then juice half the lemon (use all for 4 servings).
- Add lemon juice, half the mustard (use all for 4 servings) and mayo to a medium bowl. Season with salt and pepper, then stir to combine. Set aside.
- Heat a large non-stick pan over high.
- Pat tilapia dry with paper towels, then cut into 1-inch pieces. Season with salt and pepper.
- To the hot pan, add 1 tbsp (2 tbsp) oil, then tilapia. Cook for 2-3 min, stirring occasionally, until tilapia is cooked through.**
- Transfer tilapia to the bowl with mayo dressing. Set aside.
- Meanwhile, halve buns.
- Once broccoli is tender, toss with lemon zest and set aside.
- Arrange buns on the same baking sheet as broccoli, cut-sides up. Toast for 1-2 min, until golden. (TIP: Keep an eye on them so they don't burn!)
- Divide broccoli between plates. Sprinkle half the crispy shallots (use all for 4 servings) over top.
- Divide tilapia-mayo mixture between toasted buns.
- Divide tilapia rolls between plates.
If you've opted to get tilapia, pat dry with paper towels, then cut into 1-inch pieces. Season with salt and pepper. To the hot pan, add 1 tbsp (2 tbsp) oil, then tilapia. Cook for 2-3 min, stirring occasionally, until tilapia is cooked through.** Follow the rest of the recipe as written.
