avec pilaf de boulgour et de pois chiches et poivrons rôtis
Ingrédients : Pois chiches (pois chiches, eau, sel, acide ascorbique, EDTA disodique) • Filet de Tilapia • Poivron • Oignon rouge • Boulgour (blé) (semoule de blé dur) • Citron • Sauce au yogourt (lait) (crème, lait pasteurisé, concentré de protéines de lait, yogourt (lait partiellement écrémé, lait écrémé en poudre, culture bactérienne), crème acidulée (substances laitières, fécule de maïs modifiée, gomme de guar, carraghénane, gomme de caroube, citrate de sodium, culture bactérienne), concombre, ail, citron, vinaigre, fécule de maïs modifiée, eau, huile de canola, sel, poivre blanc, herbes aromatiques, sorbate de potassium) • Épinards • Mélange d’épices moyen-oriental (moutarde) (épices, poudre de paprika, sel, sucre (extrait sec de sirop de maïs, sucre), poudre d'ail, poivre noir, moutarde moulue, huile de canola, oléorésine de paprika, dioxyde de silicium) • Persil • Ail.
Allergens
Tags
Tilapia
300 g
Assaisonnement moyen-oriental
15 g
Persil
7 g
Pois chiches
1 unit(s)
Boulgour
0.5 cup
Citron
1 unit(s)
Poivron
1 unit(s)
Oignon rouge
1 unit(s)
Sauce au yogourt
3 tbsp
Bébés épinards
28 g
Gousses d'ail
2 unit(s)
Huile
1 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
- Before starting, preheat the broiler to high. Wash and dry all produce.
- Drain and rinse chickpeas.
- Core, then cut pepper into 1/4-inch slices.
- Peel then cut half the onion into 1/4-inch slices. Chop the other half into 1/2-inch pieces.
- Peel, then mince or grate garlic.
- Heat a medium pot over medium.
- When hot add 1/2 tbsp (1 tbsp) oil, then chopped onions and garlic. Cook for 2-3 min, stirring constatnly, until softened. Season with salt.
- Add 3/4 cup (1 1/2 cups) water. Cover and bring to a boil over high.
- Once boiling, add bulgur and chickpeas. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- Meanwhile, line a baking sheet with foil.
- Arrange peppers, sliced onions and 1/2 tbsp (1 tbsp) oil on the baking sheet. Sprinkle with half the Middle Eastern Seasoning. Season with salt and pepper, then toss to coat.
- Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with salt, pepper and remaining Middle Eastern Seasoning.
- Place tilapia on top of veggies.
- Roast tilapia and veggies in the middle of the oven for 10-12 min, until tilapia is cooked through and veggies are tender.**
- Meanwhile, roughly chop spinach.
- Roughly chop parsley.
- Zest, then cut lemon into wedges.
- Fuff bulgur mixture with a fork.
- Add spinach, half the parsley and lemon zest. Stir to combine. Season with salt and pepper.
- Divide bulgur-chickpea pilaf between plates.
- Top with veggies and tilapia.
- Drizzle with yogurt sauce.
- Sprinkle with remaining parsley.
- Squeeze a lemon wedge over top.
710
kcal
Calories
18
g
Fat
3.5
g
Saturated Fat
93
g
Carbohydrate
10
g
Sugar
21
g
Dietary Fiber
54
g
Protein
80
mg
Cholesterol
1090
mg
Sodium
0
g
Trans Fat
1450
mg
Potassium
225
mg
Calcium
6.5
mg
Iron
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