with Feta Sauce and Fresh Salad
Ingredients: Tilapia fillets • Basmati rice • Carrots • Greek yogurt (skim milk, cream, active bacterial cultures) (milk) • Lemon • Cucumber • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Feta cheese (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) (milk) • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites) • Dill-garlic spice blend (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) (sulphites).
Allergens
Utensils
Tags
Tilapia
300 g
Basmati Rice
0.75 cup
Spring Mix
56 g
Carrot, julienned
113 g
Mini Cucumber
1 unit(s)
Lemon
1 unit(s)
Greek Yogurt
1 unit(s)
Feta Cheese, crumbled
0.25 cup
Vegetable Stock Powder
7.5 g
Dill-Garlic Spice Blend
4 g
Butter*
2 tbsp
Oil*
1 tbsp
Sugar*
0.25 tsp
Salt*
0.125 tsp
Pepper*
0.125 tsp
- Before starting, wash and dry all produce.
- To a medium pot, add stock powder, 1 1/4 (2 1/2) cups water and 1 tbsp (2 tbsp) butter. Cover and bring to a boil over high heat.
- Using a strainer, rinse rice until water runs clear.
- Once boiling, add rice and half the carrots, then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and liquid is absorbed.
- Remove from heat. Set aside, still covered.
- Zest then juice half the lemon. Cut remaining into wedges.
- Thinly slice cucumber.
- To a medium bowl, add lemon zest, yogurt, half the feta and 1/8 tsp (1/4 tsp) sugar. Season with salt and pepper, then stir to combine.
- To a large bowl, add 1 tbsp (2 tbsp) lemon juice, 1/2 tbsp (1 tbsp) oil and 1/8 (1/4) tsp sugar. Season with salt and pepper, then stir to combine. To the bowl, add cucumbers, spring mix and remaining carrot. Do not mix until step 5.
- In a large non-stick pan, heat 1/2 tbsp (1 tbsp) oil over medium-high.
- While pan heats, using a strainer, pat tilapia dry with paper towels. Season with salt and pepper.
- When the pan is hot, add tilapia. Cook for 3-5 min per side, until tilapia is golden and cooked through.**
- Remove from heat and break tilapia into chunks using a spatula. Add 1 tbsp (2 tbsp) butter and Dill-Garlic Spice Blend. Stir to combine.
- Toss salad to coat.
- Divide rice and salad between plates.
- Top rice with tilapia.
- Dollop feta sauce over top.
- Sprinkle remaining feta over salad.
- Squeeze a wedge of lemon over top.
If you've opted to get tilapia, while the pan heats, using a strainer, pat tilapia dry with paper towels. Season with salt and pepper. When the pan is hot, add tilapia. Cook for 3-5 min per side, until tilapia is golden and cooked through.** Remove from heat and break tilapia into chunks using a spatula. Continue with recipe as written.
700
kcal
Calories
26
g
Fat
12
g
Saturated Fat
75
g
Carbohydrate
6
g
Sugar
4
g
Dietary Fiber
45
g
Protein
120
mg
Cholesterol
1160
mg
Sodium
0.5
g
Trans Fat
900
mg
Potassium
200
mg
Calcium
3.5
mg
Iron
