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Smart Honey-Mustard Sheet Pan Tilapia
Very High Fibre
High Protein
Under 50g of Carbs
Smart Honey-Mustard Sheet Pan Tilapia

with Chive Butter-Tossed Roasted Veggies

10 min
Difficulty: 2/3

Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Tilapia fillets • Red potato • Carrot • Green beans • Lemon • Honey • Whole grain mustard (mustard) (water, white vinegar, mustard seeds, white wine vinegar, salt, sugar, mustard bran, citric acid, turmeric, spices, spice extract, natural flavour, xanthan gum) • Chives • Lemon-pepper seasoning (sugar (sugar, maltodextrin), black pepper, salt, granulated garlic, lemon juice powder (corn syrup solids, lemon juice solids, lemon oil, silicon dioxide), lemon peel granules, spices, herbs, citric acid, canola oil, silicon dioxide) • Garlic.

Allergens

Triticale
Mustard
Crustaceans
Peanuts
Tree nuts
Soy
May contain traces of allergens
Tilapia
Milk
Egg
Mustard
Wheat
Sulphites
Gluten
Sesame
Fish

Utensils

Large Bowl
Small Bowl
Parchment Paper
Baking Sheet
Measuring Spoons

Tags

30-min-or-less
Very High Fibre
Classic-plates
Regional-specialty
High Protein
Under 50g of Carbs
Under 650 Calories
Fall-flavours
Ingredients
Tilapia

Tilapia

300 g

Red Potato

Red Potato

200 g

Carrot

Carrot

1 unit(s)

Green Beans

Green Beans

170 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Lemon

Lemon

1 unit(s)

Honey

Honey

1 unit(s)

Whole Grain Mustard

Whole Grain Mustard

1 tbsp

Lemon-Pepper Seasoning

Lemon-Pepper Seasoning

6 g

Chives

Chives

7 g

Butter*

Butter*

1 tbsp

Oil*

Oil*

1.33 tbsp

Salt*

Salt*

0.25 tsp

Pepper*

Pepper*

0.063 tsp

Preparation
1
Prep
  • Before starting, preheat the oven to 450°F. Wash and dry all produce.
  • Remove 1 tbsp (2 tbsp) butter from fridge. Set aside to come up to room temperature.
  • Remove any brown spots from potatoes, then quarter.
  • Peel, then cut carrot into 1/4-inch rounds.
  • Trim, then halve green beans.
  • Thinly slice chives.
  • Cut half the lemon (use whole lemon for 4 servings) into wedges.
  • Peel, then mince or grate garlic.
2
Roast potatoes and carrots
  • To a large bowl, add carrots, potatoes, half the Lemon-Pepper Seasoning and 2 tsp (4 tsp) oil.
  • Season with salt, then toss to combine.
  • To a parchment-lined baking sheet, add veggies.
  • Roast in the middle of the oven for 18-20 min, until golden and cooked through.
3
Prep green beans
  • Meanwhile, to the same bowl (from step 2), add green beans, 2 tsp (4 tsp) oil and remaining Lemon-Pepper Seasoning. 
  • Season with salt, then toss to coat.
  • Once veggies have roasted for 5-6 min, to another parchment-lined baking sheet, add green beans. 
  • Toss to combine. Set aside. 
4
Prep and roast tilapia
  • Meanwhile, pat tilapia dry with paper towels. Season with pepper and 1/8 tsp (1/4 tsp) salt.
  • In a small bowl, combine honey, mustard and half the garlic. Spread honey-mustard sauce over tops of tilapia.
  • On the other side of the baking sheet with green beans, arrange tilapia. 
  • Roast in the middle of the oven for 8-10 min, until tilapia is cooked through and green beans are tender.** (NOTE: For 4 servings, roast tilapia in the top of the oven.)
5
Finish veggies
  • Meanwhile, to the same large bowl (from step 3), add half the chives, softened butter and 1/2 tsp (1 tsp) remaining garlic. (TIp: Like things garlicky? Add more garlic!)
  • When veggies are done, add to the bowl, then toss until chive butter melts and coats veggies.
6
Finish and serve
  • Divide roasted veggies between plates. Top with honey-mustard tilapia.
  • Squeeze a lemon wedge over tilapia. 
  • Sprinkle with remaining chives.
7

If you've opted to get tilapia, prep and cook in the same way recipe instructs you to prep and cook salmon.** 

Nutrition per serving

460

kcal

Calories

19

g

Fat

6

g

Saturated Fat

42

g

Carbohydrate

15

g

Sugar

7

g

Dietary Fiber

36

g

Protein

90

mg

Cholesterol

770

mg

Sodium

0.3

g

Trans Fat

1450

mg

Potassium

125

mg

Calcium

3.5

mg

Iron

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