Carb-Wise: Seared Tilapia over Minted Yogurt & Quinoa
Crunchy Salad with Pickled Shallot
Cooking time
20 minutes
Servings
2/4
Calories
410 /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 red quinoa. Top that with a fillet of seared tilapia, delicate and tender in a sprinkling of zesty herbs. Finally, a classic Greek-inspired salad 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
7 g
Saturated Fat
2 g
Sodium
480 mg
Total Carb
48 g
Sugars
8 g
Protein
43 g
Fibre
7 g
Preparation
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.
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, ½ the vinegar and a big pinch of S&P. Reserve the pan.
Mise en place
Core and medium-dice the sweet pepper. Medium-dice the tomato and cucumber. Combine in a medium bowl. 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.
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.
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.
Plate your dish
Divide the minted 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.
