Smart Broiled Lemon-Garlic Tilapia
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Smart Broiled Lemon-Garlic Tilapia

Smart Broiled Lemon-Garlic Tilapia

with Lemon-Herb Sauce

Unlock all the flavors of this dish simply by broiling tilapia and caramelizing its natural flavours. Zingy garlic and lemon, plus a variety of toppings, make this dinner pop!

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 (durum wheat semolina) (wheat) • Spinach • Red cabbage • 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) • Lemon • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Parsley • Garlic • Garlic salt (salt, garlic powder, silicon dioxide).

Tags:
Calorie Smart
Carb Smart
Allergens:
Tilapia
Wheat
Sulphites
Egg
Mustard
Milk

The quantities provided above are averages only.

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
Cooking Time10 minutes
DifficultyEasy

Ingredients

serving amount

300 g

Tilapia

(Contains Tilapia)

½ cup

Bulgur Wheat

(Contains Wheat May contain Gluten, Wheat)

56 g

Baby Spinach

56 g

Red Cabbage, shredded

2 unit(s)

Garlic, cloves

7 g

Parsley

½ unit(s)

Lemon

1 unit(s)

Avocado

1 tbsp

Red Wine Vinegar

(Contains Sulphites May contain Egg, Fish, Milk, Mustard, Tree nuts, Sesame, Soy, Wheat)

1 tsp

Garlic Salt

(May contain Milk, Sulphites, Wheat, Tree nuts, Triticale, Mustard, Soy, Sesame, Peanuts)

2 tbsp

Mayonnaise

(Contains Egg, Mustard May contain Crustaceans, Fish, Gluten, Milk, Mustard, Tree nuts, Sesame, Soy, Sulphites, Wheat)

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*

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Nutrition Values

Calories780 kcal
Fat47 g
Saturated Fat11 g
Carbohydrate55 g
Sugar5 g
Dietary Fiber12 g
Protein42 g
Cholesterol115 mg
Sodium1100 mg
Trans Fat0.4 g
Potassium1450 mg
Calcium150 mg
Iron4.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Medium Pot
Measuring Cups
Small pot
Large Bowl
Measuring Spoons
Zester
Small Bowl
Strainer
Baking Sheet
Aluminum Foil

Cooking Steps

Cook bulgur
1
  • Add 2/3 cup (1 cup) water, 1 tbsp (2 tbsp) butter and half the garlic salt to a medium pot. Cover and bring to a boil over high heat.
  • Once boiling, stir in bulgur until water returns to a boil. Cover and remove from heat. Let stand until bulgur is tender and liquid is absorbed, 16-18 min.
Pickle cabbage
2
  • Add cabbage, vinegar, 1 tbsp (2 tbsp) water and 1 tsp (2 tsp) sugar to a small pot. Season with salt. Bring to a simmer over medium-high heat. Cook, stirring often, until sugar dissolves, and cabbage wilts slightly, 1-2 min.
  • Remove from heat. Transfer cabbage, including pickling liquid, to a large bowl. Place in the fridge to cool.
Prep
3
  • Zest, then juice half the lemon (whole lemon for 4 ppl).
  • Halve, pit, then peel avocado. Cut into 1/2-inch pieces. Season with salt and pepper.
  • Peel, then mince or grate garlic.
  • Roughly chop parsley.

 

Make lemon-herb sauce
4
  • Meanwhile, add mayo, half the parsley, one quarter of the garlic, 1/2 tsp (2 tsp) lemon juice and 1 tsp (2 tsp) water to a small bowl. Season with salt and pepper. Stir to mix.
Broil tilapia
5
  • Pat tilapia dry with paper towels and arrange on an aluminum foil-lined baking sheet.
  • In a small bowl, combine lemon zest, remaining garlic, remaining garlic salt and 1 tbsp (2 tbsp) oil. Season with pepper. Spread mixture onto tilapia.
  • Broil in the top of the oven until tilapia is cooked through, 5-6 min.**

 

Finish and serve
6
  • 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. Add spinach and 1 tsp (2 tsp) oil to the bowl with cabbage. Toss to coat.
  • Divide bulgur and cabbage-spinach mixture between bowls.
  • Top with tilapia, feta and avocado.
  • Drizzle lemon-herb sauce over top.
Modularity Step (under step 5)
7

If you've opted to get tilapia, pat tilapia dry with paper towels and arrange on an aluminum foil-lined baking sheet. In a small bowl, combine lemon zest, remaining garlic, remaining garlic salt and 1 tbsp (2 tbsp) oil. Season with pepper. Spread mixture onto tilapia. Broil in the top of the oven until tilapia is cooked through, 5-6 min.** Follow the rest of the recipe as written.

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