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Tilapia with Mustard-Thyme Cream Sauce
with roasted parsnips / balsamic kale salad

Active: 45 Total: 45

Tart Dijon mustard and fresh thyme in a creamy sauce can elevate any variety of fish. Serve the fish with warm roasted parsnips and a sweet-tart kale salad on the side. This meal was last featured in 2017.



Roasted Parsnips:
  • Parsnips - 1 1/2 lbs , cubed
  • Oil, cooking - 1 Tbsp
Tilapia with Mustard-Thyme Cream Sauce:
  • Shallots - 2 cloves , diced
  • Tilapia - 4 fillets (sub any white fish)
  • Oil, cooking - 1 Tbsp
  • Butter - 3 Tbsp
  • Flour, all-purpose - 1 Tbsp
  • Stock, any type - 3/4 cup
  • Mustard, Dijon - 2 tsp
  • Thyme, fresh - 3 sprigs (sub dried)
  • Heavy cream - 1/4 cup
Balsamic Kale and Parsnip Salad:
  • Cheese, parmesan - 1 oz , shaved into ribbons with a vegetable peeler or grated
  • Vinegar, balsamic - 1 Tbsp
  • Honey - 1 tsp
  • Oil, olive - 2 Tbsp
  • Baby kale - 8 oz


  1. Shallots / Cheese - If prepping before cooking, get the oven heating first. Prep as directed and store separately. (Can be done up to 5 days ahead)

  2. Parsnips - Cube parsnips. (Can be done 1 day ahead)

  3. Fish - Rinse fish and pat dry. Season lightly with some salt and pepper.

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  1. Heat oven to 375F / 191C.

  2. Toss parsnips with cooking oil (portion for the parsnips) and season with some salt. Spread them out on the prepared sheet pan and roast, shaking the pan halfway through cooking, until parsnips are tender, 20 to 25 minutes.

  3. While parsnips are cooking, in a large serving or mixing bowl, whisk together vinegar and honey. Add olive oil while whisking. Pile kale on top but wait to toss until right before serving.

  4. Heat a large nonstick pan over medium-high heat. Add cooking oil (portion for the fish) and then fish to heated oil. Sear fish on both sides until golden brown (don’t worry if the fish isn’t cooked all the way through, it will finish in the sauce). Set fish aside and return pan to heat.

  5. To heated pan add butter  and shallots. Saute until shallots are soft, ~2 minutes. Stir in flour until no dry spots remain. Add stock and mustard while whisking. Add thyme sprigs. Bring to a simmer and continue cooking until sauce is thick, 1 to 2 minutes.

  6. Pour heavy cream into pan and then add fish back to pan. Cover pan with a lid or foil. Simmer fish in sauce until cooked through, ~2 minutes more. Taste and season with some salt, if needed.

  7. Add cheese and parsnips to kale salad. Enjoy fish with salad on the side. 



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