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Cal Smart Mexi-Cali Tilapia Bowls
20-MIN MEAL
Quick
Under 650 Calories
Cal Smart Mexi-Cali Tilapia Bowls

with Warm Bulgur Salad and Baja Sauce

8 min
Difficulty: 2/3
Mexican

Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Tilapia fillets • Baby tomatoes • Bulgur wheat (durum wheat semolina) (wheat) • Lemon • Spinach • Sour cream (milk ingredients, modified milk ingredients, modified cornstarch, sodium phosphate, sodium citrate, carrageenan, locust bean gum, guar gum, microbial enzyme, bacterial culture, propylene glycol alginate, xanthan gum) (milk) • 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) • Chipotle sauce (water, canola and/or soybean oil, sugars (sugar, fancy molasses), tomato paste, vinegar, salt, dehydrated garlic, chili powder, sour cream powder [modified milk ingredients, bacterial culture, lactic acid, citric acid, tocopherols, ascorbyl palmitate], modified corn starch, frozen egg yolk, lactic acid, buttermilk powder, onion powder, mustard flour, ancho chili pepper, smoked paprika, concentrated lemon juice, paprika oleoresin, polysorbate 60, caramel, potassium sorbate, sodium benzoate, soy lecithin, xanthan gum, calcium disodium EDTA, spices, spice extract) (milk, soy, egg, mustard) • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites) • Southwest spice blend (spices, paprika powder, garlic powder, onion powder, salt, herbs, canola oil, oleoresin paprika, silicon dioxide) • Green onion.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Tilapia
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Measuring Spoons
Strainer
Zester
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups
Medium Bowl

Tags

Quick
Under 650 Calories
Ready-in-20
Ingredients
Tilapia

Tilapia

300 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Vegetable Stock Powder

Vegetable Stock Powder

7.5 g

Baby Spinach

Baby Spinach

56 g

Green Onion

Green Onion

1 unit(s)

Baby Tomatoes

Baby Tomatoes

113 g

Lemon

Lemon

1 unit(s)

Mayonnaise

Mayonnaise

2 tbsp

Sour Cream

Sour Cream

1 unit(s)

Chipotle Sauce

Chipotle Sauce

2 tbsp

Southwest Spice Blend

Southwest Spice Blend

6 g

Pepper

Pepper

0.125 tsp

Oil

Oil

1 tbsp

Salt

Salt

0.125 tsp

Preparation
1
Cook bulgur

  • Before starting, wash and dry all produce.
  • In a medium pot, combine stock powder and 2/3 cup (1 cup) water. Cover and bring to a boil over high heat. 
  • Once boiling, stir in bulgur, then return to a boil. Cover and remove pot from heat.
  • Let stand for 16-18 min, until bulgur is tender and liquid is absorbed. 

2
Prep

  • Meanwhile, roughly chop spinach.
  • Thinly slice green onion.
  • Halve tomatoes.
  • Zest, then juice half the lemon. Cut remaining lemon into wedges.
  • To a medium bowl, add tomatoes, then squeeze a lemon wedge over top. Toss to coat.

3
Make Baja sauce

  • To a small bowl, add mayo, sour cream, half the chipotle sauce, half the lemon juice and 1/2 tsp (1 tsp) Southwest Spice Blend.
  • Season with salt and pepper, then stir to combine.

4
Cook tilapia

  • Heat a large non-stick pan over medium-high.
  • While the pan heats, pat dry tilapia with paper towels. Cut into 1-inch pieces.
  • To another medium bowl, transfer tilapia. Season with salt, pepper and remaining Southwest Spice Blend, then toss to coat. 
  • When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then tilapia. Cook for 3-4 min, stirring occasionally, until tilapia is opaque and cooked through.** 
  • Remove pan from heat. Add remaining chipotle sauce, then stir to coat tilapia.

5
Make bulgur salad

  • Add lemon zest to the pot with bulgur. Fluff with a fork to combine.
  • Add spinach, remaining lemon juice and half the green onions. Drizzle 1/2 tbsp (1 tbsp) oil over top.
  • Season with pepper, then toss to combine.

6
Finish and serve

  • Divide bulgur salad between bowls. Top with tilapia and tomatoes.
  • Dollop Baja sauce over top.
  • Sprinkle with any remaining green onions.
  • Squeeze a lemon wedge over top.

7

If you've opted to get tilapia, pat dry with paper towels, then cut into 1-inch pieces. Season in the same way recipes instructs you to season shrimp. Increase pan-frying time to 3-4 min, until tilapia is opaque and cooked through.** Continue with the rest of the recipe as written.

Nutrition per serving

600

kcal

Calories

28

g

Fat

6

g

Saturated Fat

53

g

Carbohydrate

8

g

Sugar

8

g

Dietary Fiber

40

g

Protein

100

mg

Cholesterol

1120

mg

Sodium

0.2

g

Trans Fat

1100

mg

Potassium

125

mg

Calcium

4.5

mg

Iron

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