Protein Swap | Fish & Veggie Traybake
with Creamy Tarragon-Mustard Dip
Cooking time
30 minutes
Servings
2/4
Calories
720 /serving
Ready to take a dip? This fish dinner comes with a sour cream side for dunking, made with fragrant tarragon, whole-grain mustard and lemon. It’ll have you plunging in—repeatedly! Everything else is oven baked, including a trio of carrots, potatoes and peas.
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- 1 Lemon
- 450g Potatoes
- 300g Nantes carrots
- 4g Tarragon
- 150g Green peas
- 15ml Whole-grain mustard
- 43ml Sour cream
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Milk • Mustard • Salmon • Sulphites
You will need:
Basting brush
Microwave
Oil
Parchment paper
Salt & pepper (S&P)
Zester
2 or 4 tbsp Butter
2 Sheet pans
Total Fat
33 g
Saturated Fat
13 g
Sodium
930 mg
Total Carb
73 g
Sugars
15 g
Protein
38 g
Fibre
13 g
Preparation
Roast the vegetables
- Preheat the oven to 450°F.
- In a small bowl, combine the peas, a drizzle of oil and S&P.
- Medium-dice the potatoes.
- Halve the carrots lengthwise (quarter if large).
- On a lined sheet pan, toss the potatoes and carrots with a drizzle of oil, ½ the spices and S&P.
- Roast, stirring halfway, 20 to 25 min., until tender.
- In the last 5 min., add the peas.
Prepare & bake the tilapia
- Meanwhile, zest and quarter the lemon.
- In a second small bowl, microwave the lemon zest (start with ½), ½ the mustard, 2 tbsp butter (double for 4 portions) and S&P, in 10 sec. increments, until melted.
- Pat the tilapia* dry; season with the remaining spices and S&P.
- Arrange on a second lined sheet pan and brush with the butter mixture.
- Bake, 5 to 10 min., until cooked through.
Make the tarragon-mustard dip
- Meanwhile, pick the tarragon leaves off the stems; finely chop the leaves.
- In a third small bowl, combine the sour cream, ½ the tarragon, the juice of ½ the lemon wedges, the remaining mustard and S&P.
Plate your dish
- Divide the vegetables and tilapia between your plates.
- Garnish with the remaining lemon wedges and tarragon.
- Serve the tarragon-mustard dip on the side. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
