Pan-Seared Tilapia & Spinach Grain Bowls
with Basil, Peas, Almonds & Romesco Butter4.5(277)
Calories
:
980 kcalProtein
:
46g proteinDifficulty
:
EasyHigh Protein
Quick
Easy Prep
New
Easy Cleanup
Sodium Smart
Allergens:
- Fish
- Wheat
- Tree Nuts
- Milk
This bright, Mediterranean-inspired bowl layers tender tilapia over a hearty blend of grains, spinach, and sweet green peas tossed with basil, parsley, lemon, and toasted almonds. Romesco butter adds smoky depth and ties everything together with vibrant, nutty flavor.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
serving amount
1 tablespoon
Fry Seasoning
6 tablespoon
Romesco Sauce
4 ounce
Peas
11 ounce
Tilapia
(Contains: Fish)
2.5 ounce
Spinach
1 unit
Lemon
2 tablespoon
Flour
(Contains: Wheat)
¼ ounce
Parsley
1 teaspoon
Garlic Powder
1 unit
Microwavable Grain Blend
½ ounce
Sliced Almonds
(Contains: Tree Nuts)
1 ounce
Basil Paste
Not included in your delivery
2 teaspoon (tsp)
Cooking Oil
2 tablespoon (tbsp)
Butter
(Contains: Milk)
teaspoon (tsp)
Salt
teaspoon (tsp)
Black Pepper
2 tablespoon (tbsp)
Olive Oil
Nutrition Values
/ per serving
Calories980 kcal
Fat56 g
Saturated Fat13 g
Carbohydrate73 g
Sugar7 g
Dietary Fiber10 g
Protein46 g
Cholesterol105 mg
Sodium440 mg
Potassium1140 mg
Calcium130 mg
Iron5.2 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Large Bowl
•Paper Towel
•Small Bowl
•Large Pan
Cooking Steps
1
- Place 2 TBSP butter (4 TBSP for 4 servings) in a small microwave-safe bowl; bring to room temperature. Wash and dry produce.
- Roughly chop parsley. Quarter lemon.
- Massage grain blend in package to separate grains; partially open package. Microwave until heated through, 1½-2 minutes. TIP: Microwave times may vary. Be careful when handling and opening the pouch.
2
- Transfer grains to a large bowl. Add spinach, peas, almonds, garlic powder, half the parsley, basil paste, a squeeze of lemon juice, 2 TBSP olive oil (4 TBSP for 4 servings), salt, and pepper. Stir until spinach begins to wilt. Set aside.
3
- Pat tilapia* dry with paper towels; season all over with Fry Seasoning, salt, and pepper. Sprinkle both sides with flour; press to adhere.
- Heat a large drizzle of oil in a large, preferably nonstick, pan over medium-high heat. Add tilapia and cook until lightly browned, 2-3 minutes. Flip; cook until opaque and cooked through, 2-3 minutes more. Turn off heat; transfer to a plate.
4
- Microwave butter until softened, 5-10 seconds. Stir in romesco sauce and remaining parsley.
- Divide grain salad between bowls. Top with tilapia and dollop with romesco butter. Serve with remaining lemon wedges on the side.
