Protein Swap | Salmon à la Meunière
with Rustic Kale & Pea Mash
Cooking time
25 minutes
Servings
2/4
Calories
750 /serving
Parsley, lemon and butter are the main components of a classic meunière sauce, made extra chic with capers. We’re going for easy French elegance by spooning it over flaky salmon fillets, set atop a rustic mash à trois: potatoes, peas and kale.
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- ½ Bunch of lacinato kale
- 450g Potatoes
- 14g Parsley
- 1 Lemon
- 20g Capers
- 150g Green peas
Contains: Milk • Salmon
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Zester
4 or 8 tbsp Butter
Total Fat
41 g
Saturated Fat
18 g
Sodium
650 mg
Total Carb
63 g
Sugars
9 g
Protein
39 g
Fibre
11 g
Preparation
Mise en place
- Bring a medium pot of salted water to a boil.
- Medium-dice the potatoes.
- Zest and quarter the lemon.
- Remove the kale leaves from the stems; thinly slice the leaves crosswise.
- Roughly chop the **parsley **leaves and stems.
- Roughly chop the capers.
Make the mash
- Add the potatoes to the pot of boiling water and boil, 14 to 16 min., until very tender.
- In the last 3 min., add the peas and kale.
- Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot.
- Off the heat, add ½ the parsley and 1 tbsp butter (double for 4 portions).
- Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P.
Cook the tilapia
- Pat the tilapia dry; season with S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
- Transfer to a plate. Wipe out and reserve the pan.
Make the sauce
- In the same pan, heat 3 tbsp butter (double for 4 portions) on medium.
- Cook, swirling the pan often, 2 to 3 min., until the butter foams and turns a deep golden brown.
- Add the lemon zest, capers, remaining parsley and S&P.
- Cook, stirring often, 30 sec. to 1 min., until fragrant.
- Off the heat, add the juice of ½ the lemon wedges; stir well.
Plate your dish
- Divide the mash between your plates.
- Top with the tilapia.
- Spoon the sauce over.
- Garnish with the remaining lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
