This light, bright meal of seasoned tilapia fillets is simplicity at its finest. Served on a bed of savoury roasted zucchini and peppers tossed with bulgur, you'll want to add a dollop of lemon aioli on the side.
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 (sugars (vegetable juice concentrates [tomato, mushroom, onion, carrot, celery], sugar, maltodextrin), salt, yeast extract, natural flavor) • Zesty garlic blend (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) (sulphites) • Parsley • Garlic.
Allergens
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Tilapia
Peanuts
Sesame
Tree nuts
Fish
Gluten
Utensils
Baking Sheet
Measuring Spoons
Zester
Small Bowl
Aluminum Foil
Medium Pot
Measuring Cups
Tags
Quick
Under 650 Calories
Ingredients
Tilapia
300 g
Zesty Garlic Blend
7 g
Bulgur Wheat
0.5 cup
Vegetable Broth Concentrate
1 unit(s)
Sweet Bell Pepper
1 unit(s)
Zucchini
1 unit(s)
Lemon
1 unit(s)
Garlic, cloves
1 unit(s)
Mayonnaise
2 tbsp
Parsley
7 g
Sugar
0.125 tsp
Pepper
0.25 tsp
Oil
1 tbsp
Salt
0.375 tsp
Preparation
1
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 stirring often until tender crisp 2-3 min.
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 until bulgur is tender and liquid is absorbed, 16-18 min. Fluff with a fork.
2
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 Spice Blend (use all for 4 servings).
3
Arrange tilapia on the other side of the baking sheet with zucchini, skin-side down. (NOTE: For 4 servings, divide tilapia between both baking sheets.)
Broil in the middle of the oven until zucchini is tender and tilapia is golden and cooked through, 8-10 min.** (NOTE: For 4 servings, broil in the middle and bottom of the oven, rotating sheets halfway through.)
4
Meanwhile, peel, then mince or grate garlic.
Roughly chop parsley.
Zest, then juice half the lemon. Cut remaining lemon into wedges.
In 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: Reference garlic guide.)
Season with salt and pepper, then stir to combine.
5
Add zucchini, half the parsley and remaining garlic to the pot with bulgur andpeppers. (NOTE: Like it garlicky? Add more garlic to the dish.)
Season with salt and pepper, then stir to combine.
6
Divide bulgur between plates. Arrange tilapia on top. Dollop with lemon aioli.
Sprinkle with remaining parsley.
Squeeze a lemon wedge over top, if desired.
7
If you've opted to get tilapia, prep and cook in the same way the recipe instructs you to prep and cook the salmon.