Almond-Crusted Tilapia
with Parsnips, Carrots & Tarragon Tartar Vinaigrette
Cooking time
30 minutes
Servings
2/4
Calories
680 /serving
We’re de-carbing fish and chips with roasted root veggies instead of starchy potatoes. The mayo-free tartar sauce contains capers, lemon and pickles, plus a whiff of fresh tarragon. An almond flour crust adds protein and flavour to pan-cooked tilapia fillets.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 200g Parsnips
- 1 Lemon
- 300g Multicoloured Nantes carrots
- 4g Tarragon
- 16g Cornichons
- 60g Almond flour
- 10g Capers
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red pepper bell, vinegar powder, yeast extract, green pepper bell, canola oil, paprika, cellulose, turmeric, Cayenne pepper, citric acid)
Contains: Almonds • Eggs • Mustard • Sulphites • Tilapia
You will need:
Large pan (non-stick if possible)
Oil
Parchment paper
Peeler
Salt & pepper (S&P)
Sheet pan
1 or 2 Eggs
Olive oil
Total Fat
39 g
Saturated Fat
5 g
Sodium
820 mg
Total Carb
49 g
Sugars
16 g
Protein
41 g
Fibre
13 g
Preparation
Roast the vegetables
- Preheat the oven to 450°F.
- Peel and quarter the parsnips lengthwise.
- Quarter the carrots lengthwise.
- On a lined sheet pan, toss with a drizzle of oil, the spices and S&P.
- Roast, flipping halfway, 18 to 22 min., until tender.
Prepare the tilapia
- Meanwhile, pat the tilapia dry; season with S&P.
- In a shallow bowl, beat 1 egg (double for 4 portions) until smooth.
- Place the almond flour in a second shallow bowl.
- Working one at a time, coat the tilapia in the egg (letting any excess drip off), then in the almond flour (pressing to adhere).
Cook the tilapia
- In a large pan (non-stick if possible), heat a drizzle of oil on medium.
- Add the tilapia* and cook, 3 to 4 min. per side, until golden brown and cooked through; season with S&P.
- Transfer to a plate.
Mise en place
- Meanwhile, thinly slice the cornichons crosswise.
- Roughly chop the capers.
- Halve the lemon; juice ½ and quarter the remaining ½.
- Pick the tarragon leaves off the stems; finely chop the leaves.
Make the vinaigrette
- In a medium bowl, combine 2 tbsp olive oil (double for 4 portions), the lemon juice, capers, cornichons, tarragon and S&P.
Plate your dish
- Divide the vegetables and tilapia between your plates.
- Spoon the vinaigrette over the tilapia.
- Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
