No-Fuss Tilapia Meunière
with Veggie-Studded Orzo
Cooking time
15 minutes
Servings
2/4
Calories
740 /serving
A taste of France, sans le fuss. Meunière is a classic sauce of capers, lemon and butter. Smooth, bright and briny, it’s perfect for flaky white fish. Finished with parsley, the fillets rest on pasta, roasted Brussels sprouts and peas.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Lemon
- 300g Brussels sprouts
- 14g Parsley
- 10g Capers
- 150g Green peas
- 140g Orzo
Contains: Milk • Tilapia • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
3 or 6 tbsp Butter
Total Fat
29 g
Saturated Fat
13 g
Sodium
460 mg
Total Carb
82 g
Sugars
10 g
Protein
47 g
Fibre
14 g
Preparation
Boil the orzo & peas
- Preheat the oven to 450°F. Bring a medium pot of salted water to a boil.
- Add the orzo and boil, 9 to 10 min., until just tender.
- In the last 2 min., add the peas.
- Drain and rinse.
- Return to the pot and toss with a drizzle of oil to prevent sticking; season with S&P.
Roast the Brussels sprouts
- Meanwhile, quarter the Brussels sprouts lengthwise (cut into sixths if large).
- On a lined sheet pan, toss with a drizzle of oil and S&P.
- Roast, stirring halfway, 7 to 9 min., until golden brown and tender.
Mise en place
- Meanwhile, roughly chop the parsley leaves and stems.
- Juice the lemon.
Start the tilapia
- Pat the tilapia dry; season with S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the tilapia and cook, 2 to 3 min. on one side, until golden brown.
Finish the tilapia & make the sauce
- Flip the tilapia and add 3 tbsp butter (double for 4 portions), the capers, lemon juice and S&P.
- Cook, spooning the sauce over the tilapia*, 2 to 3 min., until slightly thickened and cooked through.
- Off the heat, add ½ the parsley; stir well.
Plate your dish
- Divide the orzo and peas between your plates.
- Top with the Brussels sprouts and tilapia.
- Spoon the sauce over.
- Garnish with the remaining parsley. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
