avec mélange printanier aux agrumes, avocat et amandes grillées
Ingrédients: Filet de Tilapia • Pamplemousse • Avocat • Mélange roquette et épinards (roquette, épinards) • Boulgour (blé) • Concombre • Échalote • Amandes • Vinaigre de vin blanc (vinaigre de vin, métabisulfite de potassium) (sulfites) • Moutarde de Dijon (eau, graines de moutarde, farine de moutarde, vinaigre, sel, vin blanc, épices, gomme xanthane, acide citrique, acide tartrique) (moutarde) • Aneth.
Allergens
Utensils
Tags
Tilapia
300 g
Boulgour
0.5 cup
Grapefruit
1 unit(s)
Mélange roquette et épinards
113 g
Échalote
1 unit(s)
Aneth
7 g
Avocat
1 unit(s)
Mini concombres
1 unit(s)
Amandes, tranchées
28 g
Vinaigre de vin blanc
1 tbsp
Moutarde de Dijon
0.5 tbsp
Huile
2 tbsp
- 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.
790
kcal
Calories
39
g
Fat
6
g
Saturated Fat
75
g
Carbohydrate
16
g
Sugar
18
g
Dietary Fiber
46
g
Protein
75
mg
Cholesterol
210
mg
Sodium
0
g
Trans Fat
1900
mg
Potassium
225
mg
Calcium
5.5
mg
Iron
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