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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 CoeliacsHealthyLactose FreeSeafood First
Allergens:MilkFish
Preparation Time30 minutes
Difficulty levelLevel 2
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

350 grams

New Potatoes

¼ cup(s)

Chorizo

(ContainsMilk)

1 unit(s)

Onion

3 sprig(s)

Thyme

2 unit(s)

Tilapia Fillet

(ContainsFish)

1 bag(s)

Rocket

Not included in your delivery

unit(s)

Olive Oil

unit(s)

Salt

unit(s)

Pepper

Nutritional information/ per serving
Nutritional informationarrow down iconarrow down icon
/ per serving
Energy (kJ)1661 kJ
Energy (kcal)397 kcal
Fat13.0 g
of which saturates5.0 g
Carbohydrate36 g
Protein32 g
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites.
Utensils
Utensilsarrow down iconarrow down icon
Knife
Pot
Pan
Instructionsarrow up iconarrow up icon
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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.

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.

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.

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.