avec pommes de terre et légumes rôtis
Ingrédients : Pomme de terre jaune • Filet de Tilapia • Courgette • Maïs facile à décongeler (maïs, vinaigre modifié) • Sauce BBQ (moutarde) (sucres (sucre/glucose-fructose, mélasse verte, cassonade), pâte de tomates, vinaigre, eau, sel, amidon de maïs modifié, moutarde, amidon de tapioca modifié, son de moutarde, piments forts, huile de soja, ail en poudre, poudre d'oignon, épices, assaisonnement, arôme naturel, gomme de xanthane, protéine de maïs hydrolysé, couleur caramel, acide malique, acide citrique, benzoate de sodium) • Crème sure (lait) (substances laitières, substances laitières modifiées, amidon de maïs modifié, phosphate de sodium, citrate de sodium, carraghénane, gomme de caroube, gomme guar, enzyme microbienne, culture bactérienne, alginate de propylène glycol, gomme de xanthane) • Mélange d’épices acidulé à l’ail (sulfites) (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique) • Ciboulette.
Allergens
Utensils
Tags
Tilapia
300 g
Sauce BBQ
2 tbsp
Pomme de terre à chair jaune
350 g
Maïs en grains
113 g
Courgette
1 unit(s)
Crème sure
43 mL
Mélange d’épices acidulé à l’ail
7 g
Chives
7 g
Butter*
1 tbsp
Huile*
1 tbsp
Sel*
0.25 tsp
Poivre*
0.25 tsp
- Before starting, preheat the oven to 450˚F. Wash and dry all produce.
- Remove any brown spots from potatoes, then cut into 1/2-inch wedges.
- To a parchment-lined baking sheet, add potatoes, 1 tbsp (2 tbsp) oil and half the Zesty Garlic Blend. Season with salt and pepper, then toss to coat. Roast in the bottom of the oven for 22-25 min, flipping halfway through, until tender and golden.
- Meanwhile, pat tilapia dry with paper towels. Season with salt and pepper.
- On another parchment-lined baking sheet, arrange tilapia. Spread on half the BBQ sauce (use all for 4 servings).
- Roast in the middle of the oven for 8-12 min, until cooked through.**
- Meanwhile, quarter zucchini lengthwise, then cut into 1/2-inch quarter-moons.
- Thinly slice chives.
- Heat a large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) butter, then zucchini and corn. Cook for 4-5 min, stirring often, until tender-crisp.
- Add remaining Zesty Garlic Blend. Cook for 30 sec, stirring constantly, unitl fragrant.
- Season with salt and pepper.
- To a small bowl, add sour cream and half the chives. Season with salt and pepper, then stir combine.
- Divide tilapia, potatoes and veggies between plates.
- Top tilapia with remaining chives.
- Dollop chive sour cream over potatoes.
If you've opted to get tilapia, prep and cook in the same way recipe instructs you to prep and cook salmon.**
550
kcal
Calories
19
g
Fat
8
g
Saturated Fat
59
g
Carbohydrate
16
g
Sugar
6
g
Dietary Fiber
38
g
Protein
100
mg
Cholesterol
740
mg
Sodium
0.4
g
Trans Fat
1900
mg
Potassium
100
mg
Calcium
3.5
mg
Iron
