Protein Swap | Speedy Tilapia & Veggie Sauté
with Warm Garlic Bread Sticks
Cooking time
10 minutes
Servings
2/4
Calories
720 /serving
Who said no to garlic bread, ever? It’s an easy-prep poster food: just schmear ciabatta with melted butter, minced garlic and herbed seasonings and put it in a hot oven. It accompanies speed-record tilapia that sears in a pan with heirloom zucchini and peas, spritzed with lemon.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Heirloom zucchini
- 15ml Minced garlic
- 1 Lemon
- 100g String peas (sugar snap peas or snow peas)
- 150g Green peas
- 30ml Vegetable demi-glace
- 1 Ciabatta baguettine
- 8g Market Garden spices (salt, garlic, dried carrots, red pepper, curry powder (mustard), sugar, canola oil, onion, black pepper, basil, oregano, marjoram, parsley, chives, citric acid)
Contains: Barley • Milk • Mustard • Tilapia • Wheat
You will need:
Basting brush
Large pan (non-stick if possible)
Microwave
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
3 or 6 tbsp Butter
Total Fat
29 g
Saturated Fat
13 g
Sodium
1250 mg
Total Carb
74 g
Sugars
9 g
Protein
45 g
Fibre
7 g
Preparation
Make the garlic bread sticks
- Preheat the oven to 450°F.
- In a small bowl, microwave the garlic, 3 tbsp butter (double for 4 portions), a pinch of the spices and S&P, in 15 sec. increments, until melted.
- Arrange the ciabatta, cut-sides up, on a lined sheet pan. Brush with ⅔ of the garlic butter.
- Toast in the oven, flipping halfway, 5 to 7 min., until golden brown and crunchy.
- Transfer to a cutting board and cut into 1-inch sticks.
Cook the shrimp
- Meanwhile, pat the shrimp dry (remove the shells from the tails if desired); season with S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil and the remaining garlic butter on medium.
- Add the shrimp* and cook, 1 to 2 min. per side, until opaque and cooked through.
- Transfer to a plate and reserve the pan.
Mise en place
- Meanwhile, quarter the lemon.
- Remove the stem ends of the string peas; cut crosswise into thirds.
Halve the zucchini lengthwise; thinly slice crosswise.
Start the sauté
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the string peas and zucchini.
- Sauté, 4 to 5 min., until tender; season with the remaining spices and S&P.
Finish the sauté
- To the pan of vegetables, add the shrimp, green peas, demi-glace, juice of ½ the lemon wedges and 2 tbsp water (double for 4 portions).
- Cook, stirring often, 1 to 2 min., until combined and warmed through.
Plate your dish
- Divide the sauté between your bowls.
- Serve the garlic bread sticks and remaining lemon wedges on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
