avec boulgour aux légumes et aïoli au citron
L’art de la simplicité! Dans ce repas léger et éclatant, le barramundi est parfaitement assaisonné, couronné d’un soupçon d’aïoli au citron, et servi sur un lit de boulgour aux courgettes et aux poivrons rôtis. « Faible en calories » est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Barramundi
282 g
Sel assaisonné
0.5 tbsp
Boulgour
0.5 cup
Concentré de bouillon de légumes
1 unit
Poivrons rôtis
170 mL
Courgette
200 g
Citron
1 unit
Persil
7 g
Gousses d'ail
1 unit
Mayonnaise
2 tbsp
Huile
1.5 tbsp
Sucre
0.125 tsp
Sel
0.25 tsp
Poivre
0.25 tsp
Before starting, preheat the broiler to high. Wash and dry all produce. Garlic Guide for Step 4 (dbl for 4 ppl): 1/8 tsp mild, 1/4 tsp medium and 1/2 tsp extra! Using a strainer, strain roasted red peppers, reserving liquid. Roughly chop peppers. Add enough water to reserved pepper liquid to make 2/3 cup pepper-water (dbl for 4 ppl). Add peppers, pepper-water, broth concentrate and 1/4 tsp salt (dbl both for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Once boiling, add bulgur. Stir to combine, then cover and remove the pot from heat. Let stand until bulgur is tender and liquid is absorbed, 16-18 min. Fluff with a fork.
Meanwhile, halve zucchini lengthwise, then cut into 1/4-inch-thick half-moons. Add zucchini and 1/2 tbsp oil (dbl for 4 ppl) to one side of a parchment-lined baking sheet. (NOTE: For 4 ppl, divide zucchini between 2 baking sheets.) Season with salt and pepper, then toss to coat. Pat barramundi dry with paper towels. Season with pepper and 1 tsp seasoned salt (dbl for 4 ppl).
Arrange barramundi on the other side of the baking sheet with zucchini, skin-side down. (NOTE: For 4 ppl, divide barramundi between both baking sheets.) Drizzle with 1/2 tbsp oil (dbl for 4 ppl), then brush to coat. Broil in the middle of the oven until zucchini is tender and barramundi is golden and cooked through, 8-10 min.** (NOTE: For 4 ppl, broil in the middle and bottom of the oven, rotating sheets halfway through.)
Meanwhile, peel, then mince or grate garlic. Roughly chop parsley. Zest, then juice half the lemon. Cut remaining lemon into wedges. Add mayo, lemon zest, 1/8 tsp sugar, 1 tsp lemon juice (dbl both for 4 ppl) and 1/4 tsp garlic to a small bowl. (NOTE: Reference garlic guide.) Season with salt and pepper, to taste, then stir to combine.
Add zucchini, half the parsley, 1/2 tbsp oil (dbl for 4 ppl) and remaining garlic to the pot with bulgur and peppers. (NOTE: Reference garlic guide.) Season with salt and pepper, to taste, then stir to combine.
Remove skin from barramundi. Divide bulgur between plates. Arrange barramundi on top. Dollop with lemon aioli. Sprinkle with remaining parsley. Squeeze a lemon wedge over top, if desired.
570
kcal
Calories
26
g
Fat
4
g
Saturated Fat
48
g
Carbohydrate
6
g
Sugar
4
g
Dietary Fiber
36
g
Protein
85
mg
Cholesterol
1850
mg
Sodium
avec salade de chou aux épinards et échalotes frites