Seared Tilapia & Gremolata with Lentils, Snow Peas & Creamy Mustard Dressing

Seared Tilapia & Gremolata

with Lentils, Snow Peas & Creamy Mustard Dressing

30 MIN
2 Servings
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Vegetarian
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These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Gremolata—a favorite Italian condiment made with chopped herbs, lemon, and more—is perfect for brightening up our seared tilapia fillets and hearty lentil salad.
9 green SmartPoints® per serving
5 blue SmartPoints® per serving
5 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com

To make this recipe diabetes friendly and meet the ADA nutrition guidelines for sodium, it is recommended that no additional salt be added to this recipe when prepared. See nutrition information for sodium as packaged.
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Dietary Information

Carb Conscious 600 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    560 Cals (est.)
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fresh
ingredients
Seared Tilapia & Gremolata with Lentils, Snow Peas & Creamy Mustard Dressing
Title
  • 2 Tilapia Fillets
  • 3 oz Radishes
  • ½ cup Black Beluga Lentils
  • 4 oz Snow Peas
  • 1 Lemon
  • 1 bunch Parsley
  • 1 Shallot
  • 1 Tbsp Creamy Mustard Sauce
  • 1 oz Sliced Roasted Red Peppers
  • ¼ tsp Crushed Red Pepper Flakes
time-saving
tips & techniques
How To: Hold a Chef's Knife
How To: Chop Herbs
How To: Quarter and Deseed a Lemon
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the lentils
1 Cook the lentils

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the lentils. Cook 25 to 27 minutes, or until tender. Drain thoroughly and rinse under warm water. 

Prepare the ingredients
2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Halve the radishes lengthwise, then thinly slice crosswise. Roughly chop the peppers. Peel the shallot; finely chop to get 2 tablespoons (you may have extra). Zest the lemon to get 1 teaspoon (or use the small side of a box grater). Quarter and deseed the lemon. To make the dressing, in a large bowl, combine the chopped peppers, diced shallot, creamy mustard sauce, the juice of 2 lemon wedges, and 1 tablespoon of olive oil. Season with salt and pepper. To make the gremolata, roughly chop the parsley leaves and stems; place in a separate bowl. Add the lemon zest, the juice of the remaining lemon wedges, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper; stir to combine. 

Cook & marinate the snow peas
3 Cook & marinate the snow peas

In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the snow peas; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until lightly browned and softened. Transfer to the bowl of dressing; stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Wipe out the pan.

Cook the fish
4 Cook the fish

While the peas marinate, pat the fish dry with paper towels. Season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until lightly browned and cooked through.* Turn off the heat. 

*An instant-read thermometer should register 145°F.

Finish & serve your dish
5 Finish & serve your dish

To the bowl of marinated snow peas, add the cooked lentils and sliced radishes; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished lentils topped with the cooked fish and gremolata. Enjoy!

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Seared Tilapia & Gremolata

Cook the lentils
1 Cook the lentils

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the lentils. Cook 25 to 27 minutes, or until tender. Drain thoroughly and rinse under warm water. 

2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Halve the radishes lengthwise, then thinly slice crosswise. Roughly chop the peppers. Peel the shallot; finely chop to get 2 tablespoons (you may have extra). Zest the lemon to get 1 teaspoon (or use the small side of a box grater). Quarter and deseed the lemon. To make the dressing, in a large bowl, combine the chopped peppers, diced shallot, creamy mustard sauce, the juice of 2 lemon wedges, and 1 tablespoon of olive oil. Season with salt and pepper. To make the gremolata, roughly chop the parsley leaves and stems; place in a separate bowl. Add the lemon zest, the juice of the remaining lemon wedges, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper; stir to combine. 

Prepare the ingredients
Cook & marinate the snow peas
3 Cook & marinate the snow peas

In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the snow peas; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until lightly browned and softened. Transfer to the bowl of dressing; stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Wipe out the pan.

4 Cook the fish

While the peas marinate, pat the fish dry with paper towels. Season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until lightly browned and cooked through.* Turn off the heat. 

*An instant-read thermometer should register 145°F.

Cook the fish
Finish & serve your dish
5 Finish & serve your dish

To the bowl of marinated snow peas, add the cooked lentils and sliced radishes; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished lentils topped with the cooked fish and gremolata. Enjoy!

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