Protein Swap | Creamy Cajun Pepper Tilapia
over Garlic Quinoa
Cooking time
20 minutes
Servings
2/4
Calories
560 /serving
We’re chilling out over this Cajun-inspired tilapia dinner that needs just a handful of ingredients and 20 minutes to come together. Chopped sweet peppers play off a two-paprika spice blend (smoked and sweet) for prickles of flavour bathed in soothing cream.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 2 Sweet peppers
- 2 Garlic cloves
- 95g Red & white quinoa
- 60ml Heavy cream
- 10g Paprika Two Ways spices (sweet paprika, smoked paprika, garlic, onion, oregano, black pepper, kosher salt)
Contains: Milk • Sulphites • Tilapia
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
24 g
Saturated Fat
9 g
Sodium
220 mg
Total Carb
48 g
Sugars
9 g
Protein
39 g
Fibre
8 g
Preparation
Cook the quinoa
- Using a strainer, rinse the quinoa.
- Mince the garlic.
- In a medium pot, heat a drizzle of oil on medium-high.
- Add ½ the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 16 to 18 min., until tender. Fluff the quinoa.
Mise en place
- Meanwhile, halve, core and small-dice the sweet peppers.
Start the salmon
- Pat the salmon dry; season with ½ the spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the salmon and cook, 2 to 3 min. on one side, until partially cooked.
- Transfer to a plate. Wipe out and reserve the pan.
Start the vegetables
- In the same pan, heat a generous drizzle of oil on medium-high.
- Add the sweet peppers, remaining garlic and spices, and S&P.
- Sauté, 4 to 6 min., until beginning to soften.
Finish the salmon & vegetables
- To the pan, add the salmon, cream, ⅓ cup water (double for 4 portions) and S&P; bring to a boil.
- Reduce to a simmer and cook, partially covered, 2 to 3 min., until the salmon* is cooked through and the sauce has thickened.
Plate your dish
- Divide the quinoa between your plates.
- Top with the salmon, vegetables and sauce. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
