avec pommes de terre rôties et sauce au yogourt
Ingrédients : Pomme de terre jaune • Filet de Tilapia • Pois sucrés • Citron • Sauce au yogourt (lait) (crème, lait pasteurisé, concentré de protéines de lait, yogourt (lait partiellement écrémé, lait écrémé en poudre, culture bactérienne), crème acidulée (substances laitières, fécule de maïs modifiée, gomme de guar, carraghénane, gomme de caroube, citrate de sodium, culture bactérienne), concombre, ail, citron, vinaigre, fécule de maïs modifiée, eau, huile de canola, sel, poivre blanc, herbes aromatiques, sorbate de potassium) • Poivre au citron (sucre (sucre, maltodextrine), poivre noir, sel, ail granulé, jus de citron en poudre (extrait sec de sirop de maïs, extrait sec de jus de citron, huile de citron, dioxyde de silicium), granulés de zeste de citron, épices, fines herbes, acide citrique, huile de canola, dioxyde de silicium) • Mélange d’épices aneth et ail (sulfites) (oignon déshydraté, ail déshydraté, sel, aneth, huile de canola, dioxyde de silicium).
Allergens
Tags
Tilapia
300 g
Pomme de terre à chair jaune
350 g
Poivre au citron
3 g
Sauce au yogourt
3 tbsp
Pois sucrés
113 g
Citron
0.5 unit(s)
Mélange d'épices à l'ail et à l'aneth
2 g
Huile*
2 tbsp
Sel*
0.125 tsp
Poivre*
0.125 tsp
- Before starting, preheat the oven to 425°F. Wash and dry all produce.
- Remove any brown spots from potatoes, then cut into 1/4-inch wedges.
- To a parchment-lined baking sheet, add potatoes and 1 tbsp oil. (NOTE: For 4 servings, use 2 baking sheets with 1 tbsp oil per sheet.)
- Season with salt and pepper, then toss to coat.
- Roast in the middle of the oven for 20-22 min, flipping halfway through, until golden. (NOTE: For 4 servings, roast in the middle and bottom of the oven, rotating sheets halfway through.)
- Meanwhile, trim snap peas.
- Zest half the lemon (use whole lemon for 4 servings). Cut remaining lemon into wedges.
- Heat a large non-stick pan over medium.
- When the pan is hot, add snap peas, 1/2 tbsp (1 tbsp) oil and 2 tbsp (1/4 cup) water. Cook, for 3-4 min, stirring often, until snap peas are tender and water evaporates.
- Season with salt and pepper, then toss with lemon zest and 1/2 tsp (1 tsp) Dill-Garlic Spice Blend.
- Meanwhile, pat tilapia dry with paper towels.
- Season with salt and 1/2 tbsp (1 tbsp) Lemon-Pepper Seasoning.
- When snap peas are done, transfer to a plate, then cover to keep warm. Set aside.
- To the same pan, add 1/2 tbsp (1 tbsp) oil, then tilapia.
- Pan-fry for 3-5 min per side, until tilapia is golden and cooked through.**
- Divide roasted potatoes, snap peas and Greek-style tilapia between plates.
- Drizzle yogurt sauce and squeeze a lemon wedge over top.
If you've opted to get tilapia, prep and cook in the same way the recipe instructs you to prep and cook salmon, pan-frying for 3-5 min per side, until tilapia is golden and cooked through.**
480
kcal
Calories
20
g
Fat
4
g
Saturated Fat
40
g
Carbohydrate
5
g
Sugar
5
g
Dietary Fiber
37
g
Protein
80
mg
Cholesterol
520
mg
Sodium
0
g
Trans Fat
1400
mg
Potassium
125
mg
Calcium
3.5
mg
Iron
