Pan-Roasted Tilapia

With Chili-Lime Garlic Compound Butter and Roasted Broccoli

$9.95 per serving

Prep & Cook Time: 25-35 min.

Cook Within: 3 days

Difficulty Level: Easy

Spice Level: Mild

Contains: Milk, Fish, Wheat

Calories Conscious
A note about serious food allergies

Eating well can be simple and elegant. The proof? This succulent, lightly breaded tilapia accented with a chili- and lime-spiked compound butter you make yourself. That's right–those delicate pats of butter mashed with herbs and spices that you usually enjoy at restaurants can easily be made at home to add panache to all of your dishes. When paired with savory roasted broccoli, this becomes a dish that will wow all of your dinner companions, without weighing them down.

In Your Box (serves 2)

  • Info
    1⅕ oz. Butter
  • 1 Red Fresno Chile
  • 1 Shallot
  • 2 Garlic Cloves
  • 1 Lime
  • 7 oz. Broccoli
  • 4 Parsley Sprigs
  • Info
    2 Tilapia Fillets
  • Info
    4¼ oz. Flour
  • Nutrition (per serving)

  • Calories
    623
  • Carbohydrates
    64g
  • Fat
    28g
  • Protein
    34g
  • Sodium
    249mg

Recipe Steps

You Will Need

  • Olive Oil
  • Salt
  • Pepper
  • 1 Baking Sheet
  • 1 Mixing Bowl
  • 1 Medium Oven-Safe Pan
  • Step 1 - Prepare the Ingredients
    1

    Prepare the Ingredients

    Preheat oven to 375 degrees and line a baking sheet with foil or use a nonstick baking sheet. Remove butter from refrigerator and allow to come to room temperature. Slice chile in half, remove seeds and membrane (spiny white innards) if averse to heat and cut into a fine dice. Peel and mince shallot. Mince garlic. Halve lime. Cut broccoli crown in half. Coarsely chop parsley. Rinse tilapia filets and pat dry.

  • Step 2 - Make the Compound Butter
    2

    Make the Compound Butter

    In a medium mixing bowl, add room-temperature butter, half the chile, half the shallot, half the garlic, parsley (reserving some chili and parsley for garnish), ½ tsp. salt, and juice of the lime to taste. Incorporate the ingredients together with a spoon or spatula. Mold into 2 equally-sized circular portions and place in the refrigerator to chill and firm up.

  • Step 3 - Bread the Fish
    3

    Bread the Fish

    Place flour in a shallow dish or on a plate. Season each side of fish with a pinch of salt and pepper. Dredge fish in flour until completely coated.

  • Step 4 - Roast the Broccoli
    4

    Roast the Broccoli

    Place broccoli halves on the prepared baking sheet. Drizzle halves with 1 tsp. olive oil and season with salt and pepper to taste. Roast in oven for 7-10 minutes, or until tender and edges are beginning to brown. Remove from oven and keep warm until ready to serve.

  • Step 5 - Cook the Fish
    5

    Cook the Fish

    In a medium oven-safe pan, add 2 tsp. olive oil, remaining shallot, remaining chili, and remaining garlic over medium-high heat. Add fish and cook 2-3 minutes per side, or until golden brown. Top each fillet with a portion of butter and place pan in oven on top rack. Bake 2 minutes, or until butter is melted. Remove from oven and keep warm until ready to serve. Salt and pepper to taste.

  • Step 6 - Plate the Dish
    6

    Plate the Dish

    Place a roasted broccoli half in the middle of the plate. Lay a piece of fish against the broccoli. Spoon melted compound butter from pan over the fish. Garnish with remaining parsley, any remaining lime slices, and a crack of fresh black pepper, if desired.