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Pan-Fried Tilapia

Pan-Fried Tilapia

with New Potatoes and Tarragon Sauce

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Tender tilapia and tasty tarragon! Try saying that ten times in a row! It may be a bit of a tongue twister but we're sure it'll be a taste bud pleaser too. Enjoy!


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 Time35 minutes
Difficulty levelMedium
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 pack(s)

New Potatoes

1 pack(s)

Green Beans

¼ bunch(es)


2 unit(s)

Tilapia Fillet


½ unit(s)

Vegetable Stock Pot

(ContainsCelery, Sulphites)

½ pot(s)

Creme Fraiche


Not included in your delivery

150 milliliter(s)


Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)1418 kJ
Energy (kcal)339 kcal
Fat9.0 g
of which saturates6.0 g
Carbohydrate33 g
of which sugars6.0 g
Protein31 g
Salt2.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensilsarrow down iconarrow down icon
Large Pan
Frying Pan
Instructionsarrow up iconarrow up icon
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Put two Large Saucepans of water, each with a generous pinch of salt on to boil for the potatoes and the beans. Cut the new potatoes into quarters (no need to peel!) and pop them in one of your pans of boiling water. Cook for 10-15 mins. TIP : The potatoes are cooked when you can easily slip a knife through. Trim the tops off the green beans. Pick the tarragon leaves from their stalks and finely chop (discard the stalks).


Pat each tilapia fillet dry with a little kitchen paper. Season the fish with a pinch of salt and a grind of black pepper. Put a splash of oil in a large frying pan on medium-high heat. Once the pan is hot, add the fish, skin-side down. Fry for 4-5 mins. Then turn and cook for 2-3 mins more. TIP : The fish is cooked when the centre is opaque. Remove it from the pan, set aside and keep warm. Keep the pan - we'll use it again!


Pop the green beans in your second pan of boiling water. Cook for 4 mins, then drain in a colander. Boil your kettle, then pour the boiling water (amount specified in the ingredient list) into a jug with the vegetable stock pot. Stir to dissolve, ready for the tarragon sauce.


Add the stock to the frying pan on medium-high heat. Boil until it has reduced by a third, 4-5 mins. Remove from the heat, wait 1 minute then add the crème fraîche. Give it a good stir then add the tarragon (don't use it all if you only want a subtle flavour). Taste for seasoning and add salt and black pepper if necessary.


When the potatoes are cooked, drain in a colander and allow to steam dry for a minute. Return them to the pan and lightly crush with the back of a fork. For a decadent finish, toss them in a knob of butter (if you have some) and a pinch of salt and black pepper.


Divide the crushed new potatoes and green beans between your plates. Top with the tilapia and finish with a generous amount of tarragon sauce. Enjoy!