with Corn-and-Bulgur Salad and DIY Guacamole
Oven-roasted tilapia gets a flavour boost from roasted garlic and corn-and-bulgur salad. A scoop of DIY guacamole adds creamy richness and a pop of freshness, bringing everything into balance. This nutritionist's pick is light, satisfying and packed with lean protein and whole grains. Ingredients: Tilapia fillets • Avocado • Coleslaw mix (red cabbage, greeen cabbage, carrot) • Lime • Thaw-friendly corn (corn, modified vinegar) • Baby heirloom tomatoes • Bulgur wheat (wheat) (durum wheat semolina) • Cilantro • Garlic • Smoked paprika-garlic blend (sulphites) (smoked paprika, garlic powder, silicon dioxide).
Allergens
Utensils
Tags
Tilapia
300 g
Avocado
1 unit(s)
Bulgur Wheat
0.5 cup
Corn Kernels
113 g
Coleslaw Cabbage Mix
170 g
Cilantro
7 g
Lime
2 unit(s)
Garlic, cloves
2 unit(s)
Smoked Paprika-Garlic Blend
6 g
Baby Heirloom Tomatoes
113 g
Oil
2 tbsp
Salt
0.13 tsp
- Before starting, preheat the oven to 450 °F.
Wash and dry all produce. - To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. 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.
- Peel, then mince or grate garlic.
- Zest, then juice the lime.
- To a small bowl, add half the lime juice, 1/2 tbsp (1 tbsp) olive oil, half the garlic and half the Smoked Paprika-Garlic Blend.
- Meanwhile, pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible.
- To a parchment-lined baking sheet, add tilapia and brush with marinade. Season with salt and pepper, if you like.
- Roast in the middle of the oven for 10-12 min, until tilapia is cooked through.**
- Meanwhile, heat a large non-stick pan over medium-high. When hot, add 1 tbsp (2 tbsp) olive oil, corn and remaining garlic. Cook for 1-2 min, until fragrant.
- Add coleslaw cabbage mix and remaining Smoked Paprika-Garlic Blend. Continue cooking for 4-5 min, stirring occasionally, until tender. Season with salt and pepper, if you like.
- Halve, then pit avocado. Scoop flesh into a small bowl.
- Roughly chop cilantro.
- Cut tomatoes into quarters
- To the avocado, add half the lime zest and remaining lime juice. Mash together using a fork or potato masher. Stir in tomatoes and half the cilantro. Season with salt and pepper, if you like.
- Add veggies, remaining lime zest and 1/2 tbsp (1 tbsp) olive oil to bulgur. Stir to combine.
- Divide bulgur between bowls.
- Top with tilapia.
- Spoon guacamole over top of tilapia.
- Sprinkle remaining cilantro over top.
730
kcal
Calories
33
g
Fat
5
g
Saturated Fat
79
g
Carbohydrate
11
g
Sugar
18
g
Dietary Fiber
43
g
Protein
75
mg
Cholesterol
290
mg
Sodium
0
g
Trans Fat
1950
mg
Potassium
125
mg
Calcium
4.5
mg
Iron
with Corn-and-Bulgur Salad and DIY Guacamole
with Corn-and-Bulgur Salad and DIY Guacamole
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