Cal Smart Broiled Lemon-Garlic Tilapia
with Lemon-Herb Sauce and Avocado Salad
Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount.
Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount.
Ingredients: Tilapia fillets • Avocado • Bulgur wheat (wheat) (durum wheat semolina) • Lemon • Spinach • Red cabbage • Mayonnaise (mustard, egg) (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Red wine vinegar • Parsley • Garlic • Garlic salt (salt, garlic powder, silicon dioxide).
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
300 g
Tilapia
(Contains: Tilapia)
½ cup
Bulgur Wheat
(Contains: Wheat May contain traces of: Gluten)
56 g
Baby Spinach
56 g
Red Cabbage, shredded
2 unit(s)
Garlic, cloves
7 g
Parsley
½ unit(s)
Lemon
½ unit(s)
Avocado
1 tbsp
Red Wine Vinegar
(May contain traces of: Egg, Fish, Milk, Mustard, Tree nuts, Sesame, Soy, Wheat)
4 g
Garlic Salt
(May contain traces of: Milk, Mustard, Tree nuts, Sesame, Soy, Wheat, Sulphites, Triticale, Peanuts)
2 tbsp
Mayonnaise
(Contains: Egg, Mustard May contain traces of: Gluten, Fish, Milk, Mustard, Tree nuts, Sesame, Soy, Wheat, Sulphites, Crustaceans)
¼ cup
Feta Cheese, crumbled
(Contains: Milk)
Not included in your delivery
1 tbsp
Butter*
(Contains: Milk)
1.33 tbsp
Oil*
1 tsp
Sugar*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Before starting, preheat the broiler to high. Wash and dry all produce.
- To a medium pot, add 2/3 cup (1 cup) water, 1 tbsp (2 tbsp) butter and half the garlic salt. Cover and bring to a boil over high.
- Once boiling, stir in bulgur until water returns to a boil. Cover and remove from heat. Let stand for 16-18 min, until bulgur is tender and liquid is absorbed.
- To a small pot, add cabbage, vinegar, 1 tbsp (2 tbsp) water and 1 tsp (2 tsp) sugar. Season with salt. Bring to a simmer over medium-high heat. Cook for 1-2 min, stirring often, until sugar dissolves and cabbage wilts slightly.
- Remove from heat. To a large bowl, transfer cabbage, including pickling liquid. Place in the fridge to cool.
- Zest, then juice half the lemon (use whole lemon for 4 servings).
- Halve, pit, then peel half the avocado (use whole avocado for 4 servings). Cut into 1/2-inch pieces. Season with salt and pepper.
- Peel, then mince or grate garlic.
- Roughly chop parsley.
- Meanwhile, to a small bowl, add mayo, half the parsley, one-quarter of the garlic, 1/2 tsp (2 tsp) lemon juice and 1 tsp (2 tsp) water. Season with salt and pepper. Stir to mix.
- Pat tilapia dry with paper towels. Cut into 1 1/2-inch pieces.
- To an aluminim foil-lined baking sheet, add tilapia, lemon zest, remaining garlic, remaining garlic salt and 1 tbsp (2 tbsp) oil. Season with pepper. Toss to coat.
- Broil in the top of the oven for 5-6 min, until tilapia is cooked through.**
- Fluff bulgur with fork, then stir in remaining lemon juice and remaining parsley.
- Drain all but 1/2 tbsp (1 tbsp) pickling liquid from cabbage. To the bowl with cabbage, add spinach and 1 tsp (2 tsp) oil. Toss to coat.
- Divide bulgur and cabbage-spinach mixture between bowls.
- Top with tilapia, feta and avocado.
- Drizzle lemon-herb sauce over top.
If you've opted to get tilapia, pat dry with paper towels then cut into 1 1/2-inch pieces. Prep and cook in the same way recipe instructs you to prep and cook shrimp.
