Summery Lemon-Basil Tilapia
with Smashed Peas & Chickpea Pasta
Cooking time
20 minutes
Servings
2/4
Calories
800 /serving
Fresh basil and squeezed lemon give a summery lift to this pasta dinner, boosted with lots of garden goodness from peas (ever so gently smashed) and leafy greens. It stays carb-smart with chickpea penne and protein-rich with flaky fillets of herbed tilapia.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 120g Baby greens (baby spinach or kale)
- 14g Basil
- 1 Lemon
- 1 Garlic clove
- 30ml Vegetable demi-glace
- 150g Green peas
- 225g Organic non-GMO chickpea penne (gluten-free and high-protein)
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Mustard • Sulphites • Tilapia
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
23 g
Saturated Fat
4 g
Sodium
630 mg
Total Carb
90 g
Sugars
10 g
Protein
63 g
Fibre
16 g
Preparation
Boil the pasta
- Bring a medium pot of salted water to a boil.
- Add the pasta; stir gently to separate.
- Boil, 5 to 7 min., until al dente.
- Reserving 1 cup cooking water (double for 4 portions), drain and toss with a drizzle of oil to prevent sticking. Reserve the pot.
Mise en place
- Meanwhile, quarter the lemon.
- Roughly chop the basil leaves and stems, keeping them separate.
- Mince the garlic.
Cook the tilapia
- Pat the tilapia dry and drizzle with oil; season with ½ the spices and 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.
Make the smashed peas
- In the reserved pot, heat a drizzle of oil on medium-high.
- Add the garlic and basil stems. Sauté, 30 sec. to 1 min., until fragrant.
- Add the peas; gently smash.
- Add the juice of 2 lemon wedges, 1 tbsp oil (double both for 4 portions), the demi-glace, spinach, ⅓ of the reserved cooking water and the remaining spices.
- Cook, stirring often, 1 to 2 min., until combined.
Combine the pasta & serve
- To the pot, add the pasta. Cook, stirring often, 1 to 2 min., until the pasta is warmed through.
- Add ½ the basil leaves; stir well.
- If the sauce seems dry, gradually add the remaining cooking water until you achieve your desired consistency.
- Divide the pasta between your plates.
- Top with the tilapia.
- Garnish with the remaining basil leaves and lemon wedges. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
