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Our Favourite Tilapia and New Potato Salad

Our Favourite Tilapia and New Potato Salad

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The last time sous chef extraordinaire Rachel created a tilapia recipe we had so many nice comments that it seemed only fair to try out another one. We’re big fans of this particular fish at the Fresh Farm. Not only is it lean and tasty but it’s sustainably sourced and takes pressure off other fish stocks. Popular in the Caribbean, we’ve decided to team it up with tangy capers and fresh pea shoots for the perfect taste of summer! Zip us through a picture on Facebook (hellofreshuk) and you could win our Photo of the Week competition!

Tags:Not Suitable for CoeliacsHealthyLactose FreeSeafood FirstFamily Friendly
Allergens:FishMustard

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 conflict 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.

Preparation Time20 minutes
Difficulty levelMedium
Ingredients

serving 4 people

Ingredientsarrow down iconarrow down icon

serving 4 people

4 cup(s)

New Potatoes

3 tbsp

Onion

2 tbsp

Dill

4 unit(s)

Tilapia Fillet

(ContainsFish)

2 tsp

Wholegrain Mustard

(ContainsMustard)

1 unit(s)

Lemon

1 tbsp

Lilliput Capers

1 bag(s)

Steve's Leaves Peashoots - DO NOT USE

Nutritional information/ per serving
Nutritional informationarrow down iconarrow down icon
/ per serving
Energy (kJ)1184.0720000000001 kJ
Energy (kcal)283 kcal
Fat4.0 g
of which saturates1.0 g
Carbohydrate38 g
of which sugars0.0 g
Protein25 g
Salt0.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Knife
Pan
Strainer
Frying Pan
Grater
Bowl
Fork
Spoon
Plate
Instructionsarrow up iconarrow up icon
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1

Scrub the potatoes but leave the nutritious skins on. Cut the bigger potatoes into quarters and the smaller ones in half and cook in boiling salted water for 8-12 mins until soft. Drain and allow to cool.

2

Peel and finely dice 3 tbsp of the the onion. Roughly chop 2 tbsp of dill.

3

Rub the tilapia fillets with 1 tbsp of oil and season with a pinch of salt and pepper and the zest from ½ the lemon. Heat a non-stick frying pan over a high heat. Put the fish in the pan and fry on one side for 3-4 mins or until crisp.

4

Turn the fish fillets over and take off the heat and allow the residual heat in the pan to cook the other side for 1 minute. Tip: A surefire way to make the fish crispy is to dust in a little flour before adding to the pan.

5

LH: Make a vinaigrette by mixing the mustard with the juice and zest from ½ the lemon, 2 tbsp of olive oil and salt and pepper. Tip: Use an old jam jar to shake up all the vinaigrette ingredients instead of dirtying a bowl and fork to save on washing up!

6

LH: Mix the potatoes in a bowl with the capers, 1 or 2 tbsp of diced onion (to taste), pea shoots and all but 1 tsp of the chopped dill along with the vinaigrette. Tip: If you like raw onion add more to your taste.

7

Serve the salad with the pan seared tilapia fillets on top and the remaining dill sprinkled on top.