with Yogurt Sauce and Tomato-Feta Spring Mix Salad
Ingredients: Tilapia fillets • Basmati rice • Roma tomato • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Yogurt sauce (milk) (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Red wine vinegar • Garlic puree (garlic, water, soybean oil, citric acid, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Vegetable stock powder (soy, sulphites) (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) • 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).
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Tilapia
300 g
Basmati Rice
0.75 cup
Vegetable Stock Powder
7.5 g
Yogurt Sauce
3 tbsp
Red Wine Vinegar
0.5 tbsp
Garlic Puree
1 tbsp
Tomato
1 unit(s)
Feta Cheese, crumbled
0.25 cup
Spring Mix
56 g
Lemon-Pepper Seasoning
3 g
Butter*
1 tbsp
Oil*
2 tbsp
Sugar*
0.25 tsp
Salt*
0.125 tsp
Pepper*
0.125 tsp
- Before starting, to a medium pot, add 1 1/4 cups (2 1/2 cups) water. Cover and bring to a boil over high.
- Wash and dry all produce.
- Using a strainer, rinse rice until water runs clear.
- To the boiling water, add rice, stock powder and 1 tbsp (2 tbsp) butter.
- 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.
- Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with half the Lemon-Pepper Seasoning (use all for 4 servings) and salt.
- Heat a large non-stick pan over medium.
- When hot, add 1 tbsp (2 tbsp) oil, then tilapia. Cook for 3-4 min, then add garlic puree. Flip and cook for 3-4 min, until tilapia is cooked through.**
- Remove from heat, then cover to keep warm.
- Core, then chop tomato into 1/2-inch pieces.
- To a large bowl, add half the vinegar (use all for 4 servings), 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then whisk to combine.
- Add tomatoes, spring mix and feta.
- Toss to combine just before serving.
- Fluff rice with a fork.
- Divide tilapia, rice and salad between plates.
- Serve yogurt sauce alongside or drizzle over top.
If you've opted for tilapia, pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with half the Lemon-Pepper Seasoning (use all for 4 servings) and salt. Heat a large non-stick pan over medium-high. When the pan is hot, add 1 tbsp (2 tbsp) oil, then tilapia. Cook for 3-4 min, then add garlic puree. Flip and cook for 3-4 min, until tilapia is cooked through.**
700
kcal
Calories
30
g
Fat
10
g
Saturated Fat
69
g
Carbohydrate
4
g
Sugar
3
g
Dietary Fiber
42
g
Protein
110
mg
Cholesterol
1150
mg
Sodium
0.4
g
Trans Fat
750
mg
Potassium
175
mg
Calcium
3.5
mg
Iron
