Slow Carb: French-Style Tilapia with Herb-Caper Vinaigrette
over Garlic-Crushed White Beans & Lemon Kale
Cooking time
15 minutes
Servings
2/4
Calories
540 /serving
It’s more than low carb, it’s slow carb: the focus is on meat proteins, legumes and vegetables. There’s an easy elegance to this fish dish, with loads of bright tastes and delicate textures. Tilapia fillets come out of the pan deliciously white and flaky, rewarded with a piccata-style vinaigrette: lemon, capers and parsley. Plate it over hearty white beans crushed with garlic and lemon-zinged kale.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 120g Chopped kale
- 1 Garlic clove
- 1 Bunch of parsley
- 1 Lemon
- 540ml White kidney beans (canned)
- 10g Capers
- 30ml Vegetable demi-glace
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Mustard, Sulphites, Tilapia
You will need:
Large pan (non-stick if possible)
Medium pot
Strainer
Oil
Salt & pepper (S&P)
Total Fat
24 g
Saturated Fat
4 g
Sodium
1360 mg
Total Carb
47 g
Sugars
5 g
Protein
46 g
Fibre
22 g
Preparation
Mise en place
Mince the garlic. Roughly chop the capers. Quarter the lemon. Finely chop the parsley leaves and stems. Drain and rinse the kidney beans.
Sauté the kale
In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the kale and ⅓ of the garlic. Sauté, 3 to 4 min., until wilted. Add the juice of 1 lemon wedge (double for 4 portions) and S&P; stir well. Transfer to a bowl and reserve the pan.
Make the crushed beans
In a medium pot, heat a drizzle of oil on medium-high. Add ⅔ of the remaining garlic and sauté, 30 sec. to 1 min., until fragrant. Add the kidney beans, demi-glace, ½ the spices and 3 tbsp water (double for 4 portions). Sauté, 2 to 3 min., until warmed through. Lightly crush the kidney beans; season with S&P.
Cook the tilapia
Pat the tilapia dry with paper towel; season with the remaining spices and S&P. In the reserved pan, heat a drizzle of oil on medium-high. Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
Make the vinaigrette & serve
In a small bowl, combine the juice of 1 remaining lemon wedge, 2 tbsp oil (double both for 4 portions), the capers, parsley, remaining garlic and S&P. Divide the crushed beans and kale between your plates. Top with the tilapia and spoon the vinaigrette over. Garnish with the remaining lemon wedges. Bon appétit!
Adopt Richard
$5 from every puppet sold will go to Second Harvest, an organization that connects surplus food with charities.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
