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SuperQuick Lemon-Pepper Tilapia

SuperQuick Lemon-Pepper Tilapia

with Yogurt Sauce and Tomato-Feta Spring Mix Salad
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Calories
700 kcal
Protein
42g protein
Preparation Time
15 minutes
Difficulty
Easy
Allergens:
  • Tilapia
  • Soy
  • Sulphites
  • Milk
  • Egg
  • Milk
  • Mustard
  • Peanuts
  • Crustaceans
  • Fish
  • Tree nuts
  • Sesame
  • Wheat
  • Sulphites
  • Soy
  • May contain traces of allergens
  • Gluten
  • Triticale
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

300 g

Tilapia

(Contains: Tilapia)

¾ cup

Basmati Rice

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

7.5 g

Vegetable Stock Powder

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

3 tbsp

Yogurt Sauce

(Contains: Milk)

½ tbsp

Red Wine Vinegar

(May contain traces of: Egg, Milk, Mustard, Fish, Tree nuts, Sesame, Wheat, Soy)

1 tbsp

Garlic Puree

(May contain traces of: Egg, Milk, Mustard, Crustaceans, Fish, Tree nuts, Sesame, Wheat, Sulphites, Soy, Gluten)

1 unit(s)

Tomato

¼ cup

Feta Cheese, crumbled

(Contains: Milk)

56 g

Spring Mix

3 g

Lemon-Pepper Seasoning

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

Not included in your delivery

1 tbsp

Butter*

(Contains: Milk)

2 tbsp

Oil*

¼ tsp

Sugar*

0.13 tsp

Salt*

0.13 tsp

Pepper*

Calories700 kcal
Fat30 g
Saturated Fat10 g
Carbohydrate69 g
Sugar4 g
Dietary Fiber3 g
Protein42 g
Cholesterol110 mg
Sodium1150 mg
Trans Fat0.4 g
Potassium750 mg
Calcium175 mg
Iron3.5 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.

Cooking Steps

Cook rice
1
  • Before starting, to a medium pot, add 1 1/4 cups (2 1/2 cups) water. Cover and bring to a boil over high.
  • Wash and dry all produce.
  • Using a strainer, rinse rice until water runs clear.
  • To the boiling water, add rice, stock powder and 1 tbsp (2 tbsp) butter.
  • Reduce heat to low. Cover and cook for 13-15 min, until rice is tender and liquid is absorbed.
  • Remove from heat. Set aside, still covered.
Cook tilapia
2
  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with half the Lemon-Pepper Seasoning (use all for 4 servings) and salt.
  • Heat a large non-stick pan over medium.
  • When hot, add 1 tbsp (2 tbsp) oil, then tilapia. Cook for 3-4 min, then add garlic puree. Flip and cook for 3-4 min, until tilapia is cooked through.**
  • Remove from heat, then cover to keep warm.
Prep
3
  • Core, then chop tomato into 1/2-inch pieces.
Make salad
4
  • To a large bowl, add half the vinegar (use all for 4 servings), 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then whisk to combine.
  • Add tomatoes, spring mix and feta. 
  • Toss to combine just before serving.
Finish and serve
5
  • Fluff rice with a fork.
  • Divide tilapia, rice and salad between plates.
  • Serve yogurt sauce alongside or drizzle over top.
6

If you've opted for tilapia, pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with half the Lemon-Pepper Seasoning (use all for 4 servings) and salt. Heat a large non-stick pan over medium-high. When the pan is hot, add 1 tbsp (2 tbsp) oil, then tilapia. Cook for 3-4 min, then add garlic puree. Flip and cook for 3-4 min, until tilapia is cooked through.**

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