Cal Smart Roasted Tilapia
with Veggie Bulgur and Lemon Aioli- Tilapia
- Sulphites
- Wheat
- Egg
- Mustard
- Milk
- Mustard
- Peanuts
- Sesame
- Soy
- Tree nuts
- Wheat
- May contain traces of allergens
- Gluten
- Egg
- Fish
- Crustaceans
- Sulphites
Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount. Ingredients: Tilapia fillets • Zucchini • Sweet bell pepper • Bulgur wheat (durum wheat semolina) (wheat) • Lemon • Mayonnaise (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) (mustard, egg) • Vegetable broth concentrate (vegetable juice concentrates (tomato, mushroom, onion, carrot, celery), sugars (sugar, maltodextrin), salt, yeast extract) • Zesty garlic blend (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) (sulphites) • Parsley • Garlic.
Ingredients
300 g
Tilapia
(Contains: Tilapia)
7 g
Zesty Garlic Blend
(Contains: Milk, Mustard, Peanuts, Sesame, Soy, Tree nuts, Wheat, May contain traces of allergens, Sulphites)
½ cup
Bulgur Wheat
(Contains: Gluten, May contain traces of allergens, Wheat)
1 unit(s)
Vegetable Broth Concentrate
(Contains: Milk, Sesame, Gluten, Egg, Fish, Mustard, Crustaceans, Soy, Tree nuts, Wheat, Sulphites, May contain traces of allergens)
1 unit(s)
Sweet Bell Pepper
1 unit(s)
Zucchini
1 unit(s)
Lemon
1 unit(s)
Garlic, cloves
2 tbsp
Mayonnaise
(Contains: Egg, May contain traces of allergens, Mustard, Crustaceans, Fish, Gluten, Milk, Mustard, Sesame, Soy, Sulphites, Wheat)
7 g
Parsley
Not included in your delivery
0.13 tsp
Sugar*
¼ tsp
Pepper*
1 tbsp
Oil*
0.38 tsp
Salt*
Nutrition Values
Utensils
Cooking Steps
- Before starting, preheat the broiler to high. Wash and dry all produce.
- Core, then cut pepper into 1/4-inch pieces.
- Heat a medium pot over medium.
- When the pot is hot, add 1/2 tbsp (1 tbsp) oil, then red peppers. Cook for 2-3 min, stirring often, until tender-crisp.
- Add bulgur, broth concentrate and 2/3 cup (1 1/2 cups) water.
- Cover and bring to a boil over high heat.
- Once boiling, cover and remove from heat.
- Let stand for 16-18 min, until bulgur is tender and liquid is absorbed. Fluff with a fork.
- Meanwhile, halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- To one side of a foil-lined baking sheet, add zucchini and 1/2 tbsp oil. (NOTE: For 4 servings, divide zucchini between 2 baking sheets, using 1/2 tbsp oil per sheet.)
- Season with salt and pepper, then toss to coat.
- Pat tilapia dry with paper towels.
- Season with pepper and half the Zesty Garlic Blend (use all for 4 servings).
- Arrange tilapia on the other side of the baking sheet with zucchini. (NOTE: For 4 servings, divide tilapia between both baking sheets.)
- Broil in the middle of the oven for 8-10 min, until zucchini is tender and tilapia is golden and cooked through.** (NOTE: For 4 servings, broil in the middle and bottom of the oven, rotating sheets halfway through.)
- Meanwhile, peel, then mince or grate garlic.
- Roughly chop parsley.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- To a small bowl, add mayo, lemon zest, 1/8 tsp (1/4 tsp) sugar, 1 tsp (2 tsp) lemon juice and 1/4 tsp (1/2 tsp) garlic. (NOTE: Like things garlicky? Add more garlic!)
- Season with salt and pepper, then stir to combine.
- Add zucchini, half the parsley and remaining garlic to the pot with bulgur and peppers.
- Season with salt and pepper, then stir to combine.
- Divide bulgur between plates. Arrange tilapia on top. Dollop with lemon aioli.
- Sprinkle with remaining parsley.
- Squeeze a lemon wedge over top.
If you've opted to get tilapia, prep and cook in the same way recipe instructs you to prep and cook salmon.
