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Tilapia fillets with broccoli purée
Tilapia fillets with broccoli purée
Fish Dishes for losing weight
Tilapia fillets with broccoli purée
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2

1 portion contains approximately:

470 kcal
54 g protein
13 g fat
34 g carbohydrates

 

  • 1 tbsp rapeseed oil

  • 2 springs of thyme

  • 1 spring of rosemary

  • 2 cloves of garlic

  • 2 tilapia fillets (200 g each)

  • 2 tbsp lemon juice

  • 400 g broccoli

  • 120 g potatoes

  • 100 ml vegetable stock

  • 1 pinch of nutmeg

  • 300 g peppers (red, yellow)

  • 100 g carrots

  • 100 g mangetout

  • 2 cm piece of ginger

  • 1 tbsp olive oil

  • Pepper

  • Salt

  • 1

    Add the rapeseed oil to a pan with the herb sprigs. Peel the garlic, smash it and add to the oil. Infuse the oil over very low heat.

  • 2

    Rinse the fish and pat dry. Place the fillets on a plate, drizzle with lemon juice and add salt. Place the fish in the refrigerator briefly.

  • 3

    Wash, clean, and slice the broccoli into individual florets.

  • 4

    Wash, peel, and dice the potatoes.

  • 5

    Heat the vegetable stock in a saucepan, add the diced potatoes and cook for about 10 minutes.

  • 6

    Add the broccoli florets and continue cooking.

  • 7

    As soon as the vegetables and potatoes are soft, drain off the vegetable stock and set aside.

  • 8

    Purée the broccoli and potatoes.

  • 9

    Season with salt, pepper, and nutmeg. Keep warm.

  • 10

    Wash and clean the vegetables.

  • 11

    Peel the carrots and ginger.

  • 12

    Cut the peppers and carrots into strips.

  • 13

    Slice the ginger thin.

  • 14

    Blanch the mangetout.

  • 15

    Cook the vegetables in the olive oil until firm to the bite.

  • 16

    Season with salt and pepper.

  • 17

    At the same time, fry the fish filets in the infused oil.

  • 18

    Remove the sprigs before serving.

  • 19

    Arrange the fish filets, broccoli purée and vegetables on warmed plates and serve.

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