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Pan-Fried Tilapia

Pan-Fried Tilapia

with Crushed Potatoes, Green Beans and Tarragon Sauce

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For a recipe that delivers on flavour and speed, this simple but delicious dish comes out on top. Light and delicate in flavour, tilapia is a great fish to pair with this mild and creamy tarragon sauce. We’ve served it alongside crushed new potatoes and crunchy green beans for an easy and nutritious weeknight dinner. Tonight, you’re allowed to fish for compliments!

Tags:Calorie Smart
Allergens:FishCeleryMilk

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 Time30 minutes
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

1 pack(s)

New Potatoes

1 pack(s)

Green Beans

¼ bunch(es)

Tarragon

2 unit(s)

Tilapia Fillet

(ContainsFish)

½ pot(s)

Vegetable Stock

(ContainsCelery)

½ pack(s)

Creme Fraiche

(ContainsMilk)

Not included in your delivery

150 milliliter(s)

Water

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)1356 kJ
Energy (kcal)324 kcal
Fat9.0 g
of which saturates4.0 g
Carbohydrate33 g
of which sugars5.0 g
Protein31 g
Salt1.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Large Pan
Frying Pan
Plate
Instructionsarrow up iconarrow up icon
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1

Put two large saucepans of water, each with a generous pinch of salt, on to boil for the potatoes and beans. Chop the new potatoes into 2cm chunks (no need to peel) and pop them in one of your pans of boiling water. Cook for 12-17 mins.tTIP: The potatoes are cooked when you can easily slip a knife through. Meanwhile, trim the green beans. Pick the tarragon leaves from their stalks and finely chop (discard the stalks).

2

Pat the tilapia dry with kitchen paper. Season the fish with a pinch of salt and pepper. Heat a splash of oil in a frying pan on medium-high heat. Once the pan is hot, add the fish. Fry for 4-5 mins. Then, carefully turn and cook for 2-3 mins more. IMPORTANT: The fish is cooked when the centre is opaque. Remove from the pan, set aside and cover with foil to keep warm. Keep the pan - we'll use it again!

3

While the fish cooks, pop the green beans in your second pan of boiling water. Cook for 4 mins, then drain in a colander and put to one side. Boil your kettle, then pour the boiling water (see ingredients for amount) into a measuring jug with the stock. Stir to dissolve, ready for the tarragon sauce.

4

Once the tilapia is out of your frying pan, add the stock to your pan on medium-high heat. Boil until it has reduced by one-third, 4-5 mins. Remove from the heat, 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). Season to taste with salt and pepperif needed.

5

When the potatoes are cooked, drain in the colander and allow to steam-dry for 1 minute (you want as much water to drain out as possible). 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 pepper

6

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!