HelloFresh
Pan-Fried Tilapia

Pan-Fried Tilapia

with (Your Favourite) Tarragon Sauce

star version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 iconstar version 2 icon
3.4 / 4 Ratingout of 1054 ratings
Read more

As you know we send out a questionnaire every week to see how you enjoyed your recipes. Renee (our menu planning guru) sits down with Patrick every Tuesday to give him the low-down and from there we plan the weeks to come. Recently we noticed a huge spike in popularity for fresh tarragon, hence the inspiration for tonight’s delicious dinner!

Tags:Not Suitable for CoeliacsHealthySeafood First
Allergens:FishCelerySulphitesMilk
Preparation Time30 minutes
Difficulty levelLevel 1
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 cup(s)

New Potatoes

1 cup(s)

Green Beans

½ tbsp

Tarragon

2 unit(s)

Tilapia Fillet

(ContainsFish)

½ unit(s)

Vegetable Stock Pot

(ContainsCelery, Sulphites)

3 tbsp

Crème Fraîche

(ContainsMilk)

Not included in your delivery

unit(s)

Salt

unit(s)

Pepper

Nutritional information/ per serving
Nutritional informationarrow down iconarrow down icon
/ per serving
Energy (kJ)1405.824 kJ
Energy (kcal)336 kcal
Fat10.0 g
of which saturates6.0 g
Carbohydrate35 g
Protein26 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
Pot
Kitchen Paper
Large Pan
Instructionsarrow up iconarrow up icon
download icondownload icon
1

Boil a large pot of water with ½ tsp of salt. Scrub the new potatoes but keep the nutritious skins on. Cut them into quarters and boil for 10-15 mins. Tip: They’re cooked when you can insert a knife into them and they slip off easily.

Finely chop the greens beans
Finely chop the greens beans
2

Cut the very tops and bottoms off your green beans. Pick the leaves from the tarragon (you’ll need about ½ tbsp) and finely chop. Boil another pot of water with ¼ tsp of salt. Tip: Wait to cook the green beans until after the fish.

3

Pat the tilapia fillets dry with a little kitchen paper. Tip: For a crispy fish fillet, dip the fish into a little plain flour (if you have some) on each side. Season the fish with a pinch of salt and pepper.

Fry the fish fillets
Fry the fish fillets
4

Heat ½ tbsp of oil in a large pan on medium-high heat. Once the pan is hot, add the fish. Fry on the first side for 4-5 mins without moving the fillet (as this will give you a crispy skin). Turn the fillets over and cook for 1 minute and then take out of the pan and keep them warm. Tip: Keep the pan aside for the sauce.

5

Cook the green beans in the boiling water for 4 mins and drain. Dissolve half the vegetable stock pot in 150ml of water, ready for the sauce.

Add the crème fraîche to the pan, with the tarragon
Add the crème fraîche to the pan, with the tarragon
6

Wipe any excess oil from the pan, add the stock to the empty fish pan on medium-high heat and allow to reduce by a third. Remove from the heat and add 3 tbsp of crème fraîche. Give it all a good stir and add the chopped tarragon. Taste for seasoning and add more salt and pepper to your liking.

Lightly crush the potatoes with the back of a fork
Lightly crush the potatoes with the back of a fork
7

When your potatoes are cooked, drain and lightly crush them with the back of a fork. For that decadent finish toss them in 1 tsp of butter (if you have some) and a pinch of salt and pepper.

8

Divide your crushed new potatoes and green beans between your plates. Top with the tilapia fillet and the tarragon sauce.