avec légumes rôtis au beurre à la ciboulette
En plus d’être un régal pour les yeux, les filets de saumon glacés à la moutarde au miel sur plaque de cuisson offrent une explosion de saveurs d’automne et sont accompagnés de légumes au poivre au citron, pour vous permettre de faire le plein de fibres! « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. « Faible en calories » (650 kcal ou moins) est fondé sur un calcul de la quantité de kilocalories par portion. Ingrédients : Filet de Tilapia • Pomme de terre rouge • Carotte • Haricots vert • Citron • Miel • Moutarde à l’ancienne (moutarde) (eau, vinaigre blanc, graines de moutarde, vinaigre de vin blanc, sel, sucre, son de moutarde, acide citrique, curcuma, épices, extrait d'épices, arôme naturel, gomme xanthane) • Ciboulette • 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) • Ail.
Allergens
Utensils
Tags
Tilapia
300 g
Pomme de terre rouge
200 g
Carotte
1 unit(s)
Haricots verts
170 g
Gousses d'ail
1 unit(s)
Citron
1 unit(s)
Miel
1 unit(s)
Moutarde à l’ancienne
1 tbsp
Poivre au citron
6 g
Chives
7 g
Butter*
1 tbsp
Huile*
1.33 tbsp
Sel*
0.25 tsp
Poivre*
0.063 tsp
- 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.
- 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.
- 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.
- 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.)
- 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.
- Divide roasted veggies between plates. Top with honey-mustard tilapia.
- Squeeze a lemon wedge over tilapia.
- Sprinkle with remaining chives.
If you've opted to get tilapia, prep and cook in the same way recipe instructs you to prep and cook salmon.**
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
