Protein Swap | Greek Garlic-Butter Tilapia
with Artichokes & Cherry Tomatoes
Cooking time
10 minutes
Servings
2/4
Calories
730 /serving
It takes no time to reach cruising speed with this Greek recipe. In 10 minutes, gorgeous fish pasta bowls make a soft landing. Butter and garlic, two of tilapia's best friends, are introduced to cherry tomatoes, marinated artichokes and green peas, over warm niblets of orzo.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 140g Cherry tomatoes
- 1 Lemon
- 140g Orzo
- 170ml Marinated artichokes (jar)
- 150g Green peas
- 11g Tapas Time spices (paprika, garlic, salt, roasted garlic, black pepper, sun-dried tomato, tomato, red bell pepper, oregano, mustard, rosemary, sugar, green bell pepper, turmeric, cayenne pepper)
Contains: Milk • Mustard • Tilapia • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
2 or 4 tbsp Butter
Total Fat
28 g
Saturated Fat
10 g
Sodium
1110 mg
Total Carb
79 g
Sugars
10 g
Protein
44 g
Fibre
9 g
Preparation
Boil the orzo
- Bring a medium pot of salted water to a boil.
- Add the orzo and boil, 9 to 10 min., until just tender.
- Drain and rinse.
- Return to the pot and toss with a drizzle of oil to prevent sticking.
Mise en place
- Meanwhile, halve the lemon; juice ½ and quarter the remaining ½.
- Drain the artichokes and pat dry; roughly chop.
Start the shrimp & vegetables
- 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 on medium.
- Add the garlic and 2 tbsp butter (double for 4 portions). Sauté, 30 sec. to 1 min., until fragrant.
- Add the shrimp* and tomatoes. Cook, 1 to 2 min. per side, until opaque and cooked through; season with ½ the spices.
Finish the shrimp & vegetables
- To the pan, add the peas, artichokes and lemon juice.
- Cook, stirring often, 1 to 2 min., until warmed through; season with the remaining spices.
Plate your dish
- Divide the orzo between your bowls.
- Top with shrimp and vegetables.
- Garnish with the lemon wedges. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
