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20 minutes
Carb-Wise

Carb-Wise: Seared Tilapia over Minted Yogurt & Quinoa

Greek-Style Salad with Pickled Shallot

Cooking time

20 minutes

Servings

2/4

Calories

480 /serving

Elegance is in the house. This fish dinner has a fine-dining feel, thanks to a few key details. A swoosh of spiced, mint-flecked yogurt sets the tone for each plate, followed by a wholesome serving of speckled quinoa. Top that with a fillet of seared tilapia, delicate and tender in a sprinkling of zesty herbs. Finally, a classic Greek-inspired duo of cucumber and tomato goes gourmet with the addition of sweet pepper and quick-pickled shallot for chicness.

We will send you:

  • 2 Tilapia fillets
  • 1 Bunch of mint
  • 1 Shallot (or onion)
  • 1 Cucumber
  • 1 Tomato
  • 1 Sweet pepper
  • 30ml Red wine vinegar
  • 95g Red quinoa
  • 100g Greek yogurt
  • 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)

Contains: Tilapia, Milk, Mustard, Sulphites

You will need:

Medium pot
Large pan (non-stick if possible)
Strainer
Olive oil
Oil
Salt & pepper (S&P)
Medium heatproof bowl
Total Fat
14 g
Saturated Fat
3 g
Sodium
480 mg
Total Carb
48 g
Sugars
8 g
Protein
43 g
Fibre
7 g
Preparation
a picture
Cook the quinoa
Using a strainer, rinse the quinoa. In a medium pot, combine the quinoa, 1 cup water (double for 4 portions), ⅓ of the spices and a pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 16 to 18 min., until tender. Fluff the quinoa.
a picture
Make the pickled shallot
Meanwhile, halve, peel and thinly slice the shallot. In a large pan (non-stick if possible), bring ½ cup water (double for 4 portions) to a boil. In a medium heatproof bowl, combine the shallot, boiling water and ½ the vinegar; season generously with S&P. Reserve the pan.
a picture
Mise en place
Meanwhile, core and medium-dice the sweet pepper. Medium-dice the tomato and cucumber. In a medium bowl, combine the sweet pepper, tomato and cucumber. Pick the mint leaves off the stems; roughly chop the leaves. In a small bowl, combine the yogurt, up to ½ the mint, 1 tsp water (double for 4 portions), a heavy pinch of the remaining spices and S&P.
a picture
Cook the tilapia
In the reserved pan, heat a drizzle of oil on medium-high. Pat the tilapia* dry with paper towel; season with the remaining spices and S&P. Cook, 2 to 3 min. per side, until golden brown and cooked through.
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Make the salad
Meanwhile, to the bowl of vegetables, add the pickled shallot (drain before adding), remaining vinegar and mint, 1 tbsp olive oil (double for 4 portions) and S&P; toss well.
a picture
Plate your dish
Divide the spiced yogurt between your plates and spread out in a circular motion. Top with the quinoa, tilapia and salad. Bon appétit!

*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.