Nutritionist's Pick: Pan-Fried Tilapia and Bulgur Bowls
with Citrus-Dressed Greens, Avocado and Toasted Almonds
Flaky tilapia tops a bed of wholesome bulgur, bringing lean protein and whole-grain goodness together in this nutritionist's pick. A bright citrus drizzle over leafy greens, paired with creamy avocado and nutty almonds, adds variety and balance in these health-focused bowls.
Ingredients: Tilapia fillet • Grapefruit • Avocado • Arugula and spinach mix (arugula, spinach) • Bulgur wheat (wheat) • Cucumber • Shallot • Almonds • White wine vinegar (wine vinegar, potassium metabisulfite) (sulphites) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Dill.
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)
1 unit(s)
Grapefruit
113 g
Arugula and Spinach Mix
1 unit(s)
Shallot
7 g
Dill
1 unit(s)
Avocado
1 unit(s)
Mini Cucumber
28 g
Almonds, sliced
(Contains: Almonds May contain traces of: Gluten, Soy, Sulphites, Egg, Milk, Mustard, Peanuts, Sesame)
1 tbsp
White Wine Vinegar
(Contains: Sulphites May contain traces of: Soy, Egg, Milk, Mustard, Sesame, Fish, Wheat)
½ tbsp
Dijon Mustard
(Contains: Mustard May contain traces of: Gluten, Soy, Sulphites, Egg, Milk, Sesame, Fish, Wheat, Crustaceans)
Not included in your delivery
2 tbsp
Oil*
Nutrition Values
Utensils
Cooking Steps
- Wash and dry all produce.
- To a medium pot, add 3/4 cup (1 1/2 cups) water. Cover and bring to a boil over high.
- Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- Heat a large non-stick pan over medium.
- When hot, add almonds to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
- Transfer to a plate.
- Cut a piece of peel off of the top and bottom of grapefruit, so you're creating flat surfaces. Place one flat end on a cutting board, and then cut the peel from top to bottom, turning the grapefruit as you go.
- When peeled completely, slip a paring knife along each side of the membranes of each grapefruit slice to release segments. Place in a small bowl.
- Into a medium bowl, squeeze the leftover grapefruit membranes to release juice. (We'll use it later for the dressing!)
- Peel, then finely mince shallot.
- Roughly chop dill.
- To the bowl with grapegruit juice, add shallots, dill, vinegar, Dijon and 1 tbsp (2 tbsp) olive oil. Season with salt and pepper, if you like, then whisk to combine
- Cut avocado in half, remove pit and peel, then cut into 1/4-inch pieces.
- Thinly slice cucumber.
- Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with salt and pepper, if you like.
- Heat a large non-stick pan over medium-high. When hot, add 1 tbsp (2 tbsp) olive oil, then add tilapia. Pan-fry for 3-4 min per side, until tilapia is cooked through and golden.**
- Fluff bulgur with a fork. Season with salt and pepper, if you like.
- Reserve 2 tbsp (1/4 cup) of dressing.
- To the bowl with remaining dressing, add cucumbers, grapefruit sections and arugula and spinach mix. Toss to coat.
- Divide salad and bulgur between plates.
- Top with tilapia, avocado and almonds.
- Spoon reserved dressing over top of the entire dish.
