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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

Lightly seasoned pan-fried tilapia shines in this balanced bowl featuring zesty bulgur, spinach and tomatoes. A drizzle of Baja sauce over top is the best way to enjoy this delicious dish! 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) (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) • Green onion • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables(sulfite) (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).

Allergens

Triticale
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
Ingredients
Tilapia

Tilapia

300 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Vegetable Stock Powder

Vegetable Stock Powder

1 tbsp

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

1 tbsp

Pepper

Pepper

0.125 tsp

Oil

Oil

1 tbsp

Salt

Salt

0.125 tsp

Preparation
1
Cook bulgur

  • Combine stock powder and 2/3 cup (1 cup) water in a medium pot. 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 until bulgur is tender and liquid is absorbed, 16-18 min.

2
Prep

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

3
Make Baja sauce

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

4
Cook tilapia

  • Heat a large non-stick pan over medium-high heat.
  • While the pan heats, pat tilapia dry with paper towels. Cut into 1 1/2-inch pieces.
  • Transfer tilapia pieces to a medium bowl. 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, stirring occasionally, until tilapia turns opaque, 3-4 min.** 
  • 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, if desired.

7

If you've opted to get tilapia, pat tilapia dry with paper towels and cut into 1 1/2-inch pieces. Prep and cook the tilapia in the same way the recipe instructs you to prep and cook the shrimp, increasing cook time to 3-4 min**, until tilapia turns opaque. Continue with the rest of the recipe as written.

Nutrition per serving

600

kcal

Calories

27

g

Fat

6

g

Saturated Fat

54

g

Carbohydrate

8

g

Sugar

7

g

Dietary Fiber

39

g

Protein

100

mg

Cholesterol

1130

mg

Sodium

0.1

g

Trans Fat

1150

mg

Potassium

150

mg

Calcium

4.5

mg

Iron

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