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Fearless Pan-Fried Tilapia

Fearless Pan-Fried Tilapia

Fearless Pan-Fried Tilapia

with Chorizo Roasted Potatoes

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We all have irrational fears. Recently we’ve had a few messages saying that we’re helping some people get over their fear of cooking fish. For tonight’s tilapia arm yourself with a non-stick pan, step boldly up to your stove and make it happen - it’s so easy you’ll wonder what all the fuss was about!

Tags:

Not Suitable for Coeliacs

•Healthy

•Lactose Free

•Seafood First

Allergens:

Fish

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Total30 minutes

Active

DifficultyMedium

Ingredients

serving amount

350

New Potatoes

¼

Diced Chorizo

1

Onion

3

Thyme

2

Tilapia Fillet

(Contains: Fish)

1

Wild Rocket

Not included in your delivery

Olive Oil

Salt

Pepper

Nutritional information

/ per serving

Energy (kJ)1661 kJ

Energy (kcal)397 kcal

Fat13 g

of which saturates5 g

Carbohydrate36 g

Protein32 g

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Knife

•Pot

•Pan

Instructions

Boil potatoes

1

Boil a pot of water with ½ tsp of salt for your potatoes. Cut the new potatoes into eighths and cook in the water for around 7 mins (until just tender). Drain and allow to cool slightly. Tip: Don’t overcook the potatoes as you will cook them again with the chorizo.

Chop the onion

2

Peel and chop the onion into 1cm cubes.

3

Heat ½ tbsp of olive oil in a non-stick pan. Add the chorizo and cook over a medium heat for 2 mins to allow the oil to be released.

Fry potatoes

4

Add the onions and potatoes to the pan. Add the leaves of the thyme and ½ tsp of salt and a few grinds of pepper. Cook over a medium heat for around 8 mins or until everything has crisped up a bit. Tip: If you happen to have some flour in the cupboard you can use it for crispier fish. Simply mix 2 tbsp of plain flour with a good pinch of salt and pepper. Coat the fish thoroughly in the flour before moving to step 5.

Cook the tilapia

5

Heat 1 tbsp of olive oil in another non-stick pan over a medium-high heat. Season the tilapia fillets with salt and pepper and add to the pan and cook for 3-4 mins. Very gently turn the fillets over and immediately take off the heat, allowing the residual heat from the pan to cook the flesh for 1 minute.

6

Stir the rocket through the sautéed potatoes and serve topped with the seared tilapia fillets. Get. Stuck. In.

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