French

Herbed Tilapia with Snow Peas & Julienned Vegetables

Name: Herbed Tilapia with Snow Peas & Julienned Vegetables
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 servings
Cuisine: french
Ingredients: 4 tilapia fillets; 200g snow peas, trimmed; 2 carrots, cut into fine matchsticks; 1 courgette, cut into fine matchsticks; 1 small leek, cut into fine strips; 1 garlic clove, crushed; 4 tablespoons olive oil; Juice and zest of 1 lemon; A small bunch of parsley, finely chopped; Salt and black pepper

Pan-seared tilapia fillets with a lemon-herb oil, served over crisp snow peas and a nest of julienned carrot, courgette and leek. Light, quick and restaurant-pretty.

35 mins

Easy

Serves 4

DFGF

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Nutrition per serving

290

Calories

34g

Protein

10g

Carbs

13g

Fat

Ingredients

Serves4

4 tilapia fillets
200g snow peas, trimmed
2 carrots, cut into fine matchsticks
1 courgette, cut into fine matchsticks
1 small leek, cut into fine strips
1 garlic clove, crushed
4 tablespoons olive oil
Juice and zest of 1 lemon
A small bunch of parsley, finely chopped
Salt and black pepper

How to make it

1. Make the herb oil Mix 2 tablespoons of the olive oil with the lemon zest, half the lemon juice, the garlic and most of the parsley. Season.

2. Cook the vegetables Heat 1 tablespoon of oil in a large pan over high heat. Stir-fry the snow peas for 1 minute, then add the carrot, courgette and leek and toss for 2 minutes until just softened. Season and keep warm.

3. Cook the fish Pat the tilapia dry and season. Heat the last tablespoon of oil in a non-stick pan over medium-high heat. Cook the fillets 2–3 minutes a side until golden and opaque.

4. Plate Make a nest of vegetables and snow peas on each plate, lay the fish on top and spoon over the herb oil. Finish with the rest of the lemon juice and parsley.