Pesto-Baked Tilapia
with Homemade Caponata over Orzo
Cooking time
25 minutes
Servings
2/4
Calories
550 /serving
We’d say yes to a trip to Sicily right about now. So we’re making a regional dish called caponata with roasted eggplant, cherry tomatoes and garlic. It shares a plate with tilapia fillets topped with basil pesto, over a base of al dente orzo pasta.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 140g Cherry tomatoes
- 2 Garlic cloves
- 1 Eggplant
- 15ml Basil pesto
- 140g Orzo
- 7.5g Bell Pepper & Olive spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon, sunflower oil, black pepper)
Contains: Cashews • Milk • Sulphites • Tilapia • Wheat
You will need:
Basting brush
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
Total Fat
16 g
Saturated Fat
3 g
Sodium
550 mg
Total Carb
63 g
Sugars
6 g
Protein
39 g
Fibre
6 g
Preparation
Start the vegetables
- Preheat the oven to 450°F. Bring a medium pot of salted water to a boil.
- Medium-dice the eggplant.
- On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P.
- Roast, stirring halfway, 10 to 12 min., until partially cooked.
Boil the orzo
- Meanwhile, add the orzo to the pot of boiling water and boil, 9 to 10 min., until just tender.
- Drain and rinse.
- Transfer to a bowl and toss with a drizzle of oil to prevent sticking; season with S&P.
- Reserve the pot.
Bake the tilapia & finish the vegetables
- Meanwhile, pat the tilapia dry; season with S&P. Brush one side with the pesto.
- In a medium bowl, combine the tomatoes, a drizzle of oil, the remaining spices and S&P.
- When the eggplant is partially cooked, add the tilapia and tomatoes.
- Bake, 6 to 8 min., until the tilapia* is cooked through and the vegetables are tender.
Make the caponata
- Mince the garlic.
- In the reserved pot, heat a drizzle of oil on medium-high.
- Add the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the vegetables, ¼ cup water (double for 4 portions) and S&P.
- Cook, stirring often, 2 to 3 min., until combined.
Plate your dish
- Divide the orzo between your plates.
- Top with the tilapia and caponata. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
