avec poivrons et boulgour
Ingrédients : Filet de Tilapia • Lait de coco (extrait de noix de coco, eau) • Tomate Roma • Poivron • Boulgour (blé) (semoule de blé dur) • Lime • Bouillon de légumes en poudre (soya, sulfites) (sel, sucres (dextrose, extrait sec de sirop de maïs, sucre), légumes déshydratés (sulfite) (carotte, pomme de terre, oignon, poireau, poivrons rouges et verts, chou, céleri, tomate, ail), protéines végétales hydrolysées (maïs, soja) , fécule de pomme de terre, huile de palme, amidon de maïs, extrait de levure, huile de canola, extraits d'épices, herbe, extrait de curcuma, arôme naturel) • Coriandre • Mélange paprika fumé et ail (sulfites) (paprika fumé, poudre d'ail, dioxyde de silicium).
Allergens
Tags
Tilapia
300 g
Boulgour
0.5 cup
Tomato
2 unit(s)
Poivron
1 unit(s)
Lime
1 unit(s)
Coriandre
7 g
Lait de coco
1 unit(s)
Mélange paprika fumé et ail
6 g
Bouillon de légumes en poudre
7.5 g
Huile
0.5 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
- Before starting, 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.
- Meanwhile, heat another medium pot over medium-high.
- While pot heats, core, then cut pepper into 1/2-inch pieces.
- Cut tomatoes into 1/2-inch pieces.
- Zest, then juice half the lime. Cut any remaining lime into wedges.
- When the pot is hot, add 1/2 tbsp (1 tbsp) oil, peppers and 1 tbsp (2 tbsp) water. Season with salt and pepper. Cook for 2-3 min, stirring often, until tender-crisp.
- While peppers cook, pat tilapia dry with paper towels. Then, on a clean cutting board, cut into 1-inch pieces. Season with salt, pepper and half the Smoked Paprika-Garlic Blend.
- To the pot with peppers, add tomatoes and remaining Smoked Paprika-Garlic Blend. Cook for 1-2 min, stirring often, until fragrant.
- Add coconut milk, lime juice, vegetable stock powder and 1/3 cup (1/2 cup) water. Season with salt and pepper. Bring to a boil over high.
- Add tilapia pieces to the pot. Reduce heat to medium. Cover and cook for 3-5 min, until tilapia is cooked through.**
- Stir lime zest into bulgur. Divide bulgur between bowls.
- Top with stew.
- Using scissors, snip cilantro over top.
610
kcal
Calories
26
g
Fat
18
g
Saturated Fat
58
g
Carbohydrate
10
g
Sugar
10
g
Dietary Fiber
40
g
Protein
75
mg
Cholesterol
830
mg
Sodium
0
g
Trans Fat
1350
mg
Potassium
100
mg
Calcium
5
mg
Iron
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