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Blackened fish fillets - Extra large standard

Carb-wise

Blackened Fish Fillets

Southern-Style Kale with Buttered Quinoa

600 cals

25 mins

No added gluten

Description

The seasonings aren’t shy on blackened foods, and that’s one thing we love about them. We’re matching the delicious Louisiana-inspired spices on the fish with wilted greens for a side, in the form of red kale and pepper cooked down with plenty of garlic.

Contains:

Milk • Sulphites • Tilapia

Ingredients

for 2 servings

(Double for 4 portions)

  • 2 Sustainably-raised tilapia fillets (BAP-certified)

  • 1 Garlic clove

  • 1 Shallot (or onion)

  • 1 Green pepper

  • 1 Bunch of red kale

  • 95g Red & white quinoa

  • 10g A Little Louisiana spices (salt, spices, garlic, black pepper, onion, Cayenne pepper, oregano, thyme)

Nutrition

Total fat

22g

Saturated Fat

9g

Sodium

950mg

Total carbs

63g

Sugar

10g

Protein

47g

Fibres

12g

Recipe Instructions

Blackened Fish Fillets - Step #1 Cook the quinoa
Step 1: Cook the quinoa
  • Preheat the oven to 425°F.
  • Using a strainer, rinse the quinoa.
  • In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil.
  • Reduce the heat, cover and simmer, 14 to 16 min., until tender.
  • Fluff the quinoa and add 2 tbsp butter (double for 4 portions) and S&P.
Blackened Fish Fillets - Step #2 Bake the tilapia
Step 2: Bake the tilapia
  • Meanwhile, pat the tilapia* dry and drizzle with oil; rub with the spices and S&P.
  • Arrange on a lined sheet pan and bake, 10 to 12 min., until flaky and the crust is dark golden brown.
Blackened Fish Fillets - Step #3 Mise en place
Step 3: Mise en place
  • Meanwhile, halve, core and thinly slice the green pepper lengthwise.
  • Remove the kale leaves from the stems; roughly chop the leaves.
  • Halve, peel and thinly slice the shallot.
  • Roughly chop the garlic.
Blackened Fish Fillets - Step #4 Cook the vegetables
Step 4: Cook the vegetables
  • In a large, high-sided pan, heat a drizzle of oil on medium-high.
  • Add the shallot, garlic and green pepper. Sauté, 3 to 4 min., until partially browned.
  • Add the kale and 5 tbsp water (double for 4 portions). Cook, partially covered, stirring occasionally, 3 to 4 min., until wilted; season with S&P.
Blackened Fish Fillets - Step #5 Plate your dish
Step 5: Plate your dish
  • Divide the quinoa between your plates.
  • Top with the tilapia.
  • Serve the vegetables on the side. Bon appétit!