SuperQuick Lemon-Pepper Tilapia Rolls
with Crispy Roasted Broccoli- Tilapia
- Wheat
- Barley
- Egg
- Mustard
- Tree nuts
- Sesame
- Soy
- May contain traces of allergens
- Crustaceans
- Fish
- Gluten
- Milk
- Mustard
- Sulphites
- Wheat
- Egg
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).
Ingredients
300 g
Tilapia
(Contains: Tilapia)
2 unit(s)
Sandwich Bun
(Contains: Tree nuts, Sesame, Soy, May contain traces of allergens, Wheat, Barley)
4 tbsp
Mayonnaise
(Contains: Egg, May contain traces of allergens, Mustard, Crustaceans, Fish, Gluten, Milk, Mustard, Sesame, Soy, Sulphites, Wheat)
227 g
Broccoli
14 g
Crispy Shallots
(Contains: Gluten, May contain traces of allergens, Wheat)
½ tbsp
Whole Grain Mustard
(Contains: Soy, Crustaceans, Wheat, Milk, Sesame, Sulphites, Egg, Gluten, Fish, May contain traces of allergens, Mustard)
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.
