Protein Swap | Tilapia Beurre Blanc
with Roasted Fennel & Chive Salad
Cooking time
20 minutes
Servings
2/4
Calories
610 /serving
It’s time for supper à la française. A sauce of beurre blanc is light and luscious, swirling butter, soft shallot and white balsamic over tilapia. There’s more French elegance in a warm salad of fennel roasted to translucent, topped with fresh chives, and served over delicate bulgur.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Shallot (or onion)
- 6g Chives (or garlic chives)
- 1 Fennel bulb
- 30ml White balsamic vinegar
- 80g Bulgur
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk • Mustard • Sulphites • Tilapia • Wheat
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Whisk
3 or 6 tbsp Butter
Total Fat
30 g
Saturated Fat
13 g
Sodium
700 mg
Total Carb
53 g
Sugars
10 g
Protein
37 g
Fibre
15 g
Preparation
Roast the fennel
- Preheat the oven to 450°F.
- Halve and core the fennel bulb lengthwise; cut into ¼ inch wedges.
- On a lined sheet pan, toss with a drizzle of oil, ½ the spices and S&P.
- Roast, flipping halfway, 16 to 18 min., until tender and beginning to brown.
- Transfer to a bowl.
Cook the bulgur
- Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed.
- Fluff the bulgur.
Mise en place
- Meanwhile, thinly slice the chives.
- Halve, peel and mince the shallot.
Cook the salmon
- Pat the salmon dry; season with ½ the remaining spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the salmon* and cook, 2 to 3 min. per side, until browned and cooked as desired.
- Transfer to a plate. Wipe out and reserve the pan.
Make the beurre blanc
- In the same pan, heat a drizzle of oil on medium.
- Add the shallot and remaining spices. Sauté, 1 to 2 min., until fragrant.
- Add ½ the vinegar and sauté, 30 sec. to 1 min., until almost evaporated.
- Off the heat, add 3 tbsp butter (double for 4 portions) and S&P; whisk until smooth.
- Add ½ the chives; stir well.
Make the salad & serve
- To the bowl of fennel, add the remaining vinegar and chives, and a drizzle of oil; toss well.
- Divide the bulgur between your plates.
- Top with the fennel and salmon.
- Spoon the beurre blanc over the salmon. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
