Pan-Fried Tilapia and Bulgur Bowls

Balanced in 25

with Citrus-Dressed Greens, Avocado and Toasted Almonds

10 min

Difficulty: 1/3

Ingredients: Tilapia fillets • Grapefruit • Avocado • Arugula and spinach mix (arugula, spinach) • Bulgur wheat (wheat) • Cucumber • Shallot • Almonds • White wine vinegar (wine vinegar, potassium metabisulfite) (sulphites) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Dill.

Allergens

Almonds

Soy

Mustard

Wheat

Milk

Sulphites

Crustaceans

Egg

May contain traces of allergens

Tilapia

Peanuts

Sesame

Fish

Gluten

Utensils

Measuring Spoons

Small Bowl

Large Non-Stick Pan

Medium Pot

Whisk

Measuring Cups

Medium Bowl

Tags

Balanced

Ready-in-20

Ingredients

Tilapia

300 g

Bulgur Wheat

0.5 cup

Grapefruit

1 unit(s)

Arugula and Spinach Mix

113 g

Shallot

1 unit(s)

Dill

7 g

Avocado

1 unit(s)

Mini Cucumber

1 unit(s)

Almonds, sliced

28 g

White Wine Vinegar

1 tbsp

Dijon Mustard

0.5 tbsp

Oil

2 tbsp

Preparation

Wash and dry all produce.
To a medium pot, add 3/4 cup (1 1/2 cups) water. 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.

Heat a large non-stick pan over medium.
When hot, add almonds to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
Transfer to a plate.

Cut a piece of peel off of the top and bottom of grapefruit, so you're creating flat surfaces. Place one flat end on a cutting board, and then cut the peel from top to bottom, turning the grapefruit as you go.
When peeled completely, slip a paring knife along each side of the membranes of each grapefruit slice to release segments. Place in a small bowl.
Into a medium bowl, squeeze the leftover grapefruit membranes to release juice. (We'll use it later for the dressing!)

Peel, then finely mince shallot.
Roughly chop dill.
To the bowl with grapegruit juice, add shallots, dill, vinegar, Dijon and 1 tbsp (2 tbsp) olive oil. Season with salt and pepper, if you like, then whisk to combine
Cut avocado in half, remove pit and peel, then cut into 1/4-inch pieces.
Thinly slice cucumber.

Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with salt and pepper, if you like.
Heat a large non-stick pan over medium-high. When hot, add 1 tbsp (2 tbsp) olive oil, then add tilapia. Pan-fry for 3-4 min per side, until tilapia is cooked through and golden.**

Fluff bulgur with a fork. Season with salt and pepper, if you like.
Reserve 2 tbsp (1/4 cup) of dressing.
To the bowl with remaining dressing, add cucumbers, grapefruit sections and arugula and spinach mix. Toss to coat.
Divide salad and bulgur between plates.
Top with tilapia, avocado and almonds.
Spoon reserved dressing over top of the entire dish.

Nutrition per serving

790

kcal

Calories

Fat

Saturated Fat

Carbohydrate

Sugar

Dietary Fiber

Protein

Cholesterol

210