Skip to main content
Pan-Fried Tilapia
Pan-Fried Tilapia

Pan-Fried Tilapia

with Zesty Lime Mash and Chilli Broccoli

Recipe Development Team
Recipe Development TeamPublished on February 10, 2016

Our chef Victoria is obsessed with vegetables and knows a ridiculous amount about them, from their nutritional value to interesting ways to cook them. Cooking broccoli ‘Victoria’s way’ has transformed the way we cook this humble veggie, to create something really quite special. Who would’ve thought simply slicing the florets and roasting them with chilli and garlic would be so revolutionary!

Tags:
Not Suitable for Coeliacs
Healthy
Lactose Free
Spicy
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

1

Sweet Potato

1

Broccoli

5

Garlic Clove

1

Chilli Flakes

1

Lime

1

Honey

½

Ground Coriander

2

Tilapia Fillet

(Contains: Fish)

Nutritional information

/ per serving
Energy (kcal)423 kcal
Energy (kJ)1770 kJ
Fat4.5 g
of which saturates1 g
Carbohydrate73 g
Protein30 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Knife
Pot
Strainer
Baking Tray
Grater
Grill Pan
Spatula
Plate

Cooking Instructions and Tips

Chop your sweet potato
1

Pre-heat your oven to 180 degrees. Bring a large pot of water to a boil. Peel and roughly chop the sweet potato into small chunks, about 2cm in size.

2

Put the sweet potato chunks in the pot of water. Once boiling, reduce the heat and boil for 15 mins, or until the sweet potato is cooked. Tip: The sweet potato is cooked when you can slip a blunt knife through it. Once ready, take off the heat, drain, return to the empty pot, cover and set aside.

Chop the broccoli
3

While the sweet potato is boiling, cut the broccoli head into florets and then into thin 1cm slices (they should look like mini trees!). Peel and finely chop the garlic. Tip: If you happen to have a garlic crusher, use this to crush all your garlic cloves! Pop the broccoli, garlic, chilli flakes (use less if you don’t like spice!), a pinch of salt and pepper and 3 tbsp of olive oil on a baking tray and toss to thoroughly combine. Put in the oven for 20-25 mins, or until the broccoli has started to soften. Once ready, remove from the oven, cover and set aside.

Mash the sweet potato
4

Zest your lime and squeeze out the juice. Add the lime juice and zest, together with the honey, ground coriander, 1 tbsp of butter (if you have it - if not just add 1 tbsp of olive oil) and 1/4 tsp salt to the pot of drained sweet potatoes. Mash thoroughly, cover and set aside again. Tip: Add less lime juice if you don’t like lime.

5

Now time for the fish! Rub 1/4 tsp of salt and a good grind of black pepper into each fish fillet.

Cook the fish on both sides
6

Heat 1 tbsp of oil in a large frying pan on medium-high heat. Once hot, add the fish, and cook for 4 mins. Carefully turn and cook for 1-2 mins on the other side. Once cooked, the fish should be opaque and white in colour.Tip: Place a spatula on top of the fish to weigh it down and prevent the sides of the fish curling up whilst cooking.

7

Place a dollop of sweet potato in the centre of your plate, then using the back of your spoon smooth it out so that it becomes like an orange purée circle on your plate. Pop the broccoli in the middle of the purée, then stack the tilapia on top! Voila!

This week's must-try HelloFresh recipes

Creamy Gochujang Spinach & Ricotta Tortelloni

Creamy Gochujang Spinach & Ricotta Tortelloni

with Mushrooms, Cheese and Baby Gem Salad
Honey Glazed Halloumi and Gochujang Coconut Curry

Honey Glazed Halloumi and Gochujang Coconut Curry

with Rice, Lime, Pea Pods and Bell Pepper
Indonesian Style Spiced Tofu in Sweet Hoisin Sauce

Indonesian Style Spiced Tofu in Sweet Hoisin Sauce

with Garlic Rice, Crispy Onions and Stir-Fried Greens
Speedy Rosemary Lamb and Mushroom Rigatoni

Speedy Rosemary Lamb and Mushroom Rigatoni

with Creamy Tomato Sauce, Bell Pepper and Cheese
Chinese Style Chicken Noodle Stir-Fry

Chinese Style Chicken Noodle Stir-Fry

with Green Beans and Pepper
Quick Hot Honey Peri Peri Chicken and Pepper Tacos

Quick Hot Honey Peri Peri Chicken and Pepper Tacos

with Spiced Potatoes and Cheddar Cheese
Arrabbiata Style Spinach and Ricotta Tortelloni

Arrabbiata Style Spinach and Ricotta Tortelloni

with Wild Rocket, Chilli Flakes and Cheese
Red Thai Style Coconut Chickpea Curry

Red Thai Style Coconut Chickpea Curry

with Zesty Jasmine Rice, Salted Peanuts, Pepper and Young Pea Pods
Peri Peri Spiced Basa and Mango-Coriander Salsa

Peri Peri Spiced Basa and Mango-Coriander Salsa

with Sweet Potato Wedges and Steam-Fried Tenderstem®
One Pan Spicy Teriyaki Beef Udon

One Pan Spicy Teriyaki Beef Udon

with Stir-Fried Veg and Peanuts
Honey Harissa Veg and Sausage Traybake

Honey Harissa Veg and Sausage Traybake

with Harissa Mayo, Greek Style Cheese and Herby Potatoes
Put Your Feet Up Chicken Korma Traybake

Put Your Feet Up Chicken Korma Traybake

with Cumin Potatoes and Mango Slaw
Thai Green Style Chicken Curry

Thai Green Style Chicken Curry

with Mushrooms, Tenderstem® and Jasmine Rice
Quick Chipotle Pulled Chicken and Pepper Soup

Quick Chipotle Pulled Chicken and Pepper Soup

with Homemade Tortilla Chips, Cheese and Kidney Beans
Smoky Mexican Style Pork Burrito Bowl

Smoky Mexican Style Pork Burrito Bowl

with Tomato and Spring Onion Salsa and Zesty Rice
Spiced BBQ Pork Quesadillas Rapidas

Spiced BBQ Pork Quesadillas Rapidas

with Bell Pepper, Cheese, Tomato and Rocket
Creamy Roasted Vegetable Curry

Creamy Roasted Vegetable Curry

with Naans and Soured Cream
Sweet and Sticky Pork Stir-Fry

Sweet and Sticky Pork Stir-Fry

with Rice, Pepper and Young Pea Pods
Chinese Style Chicken in Plum Hoisin Sauce

Chinese Style Chicken in Plum Hoisin Sauce

with Spring Onion Mash and Peas
Curried Chicken Thigh Traybake

Curried Chicken Thigh Traybake

with Cumin Roast Potatoes, Carrots and Green Beans