L’art de la simplicité! Dans ce repas léger et éclatant, le tilapia 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 » (650 kcal ou moins) est fondé sur un calcul de la quantité de kilocalories par portion.
Ingrédients : Filet de Tilapia • Courgette • Poivron • Boulgour (semoule de blé dur) (blé) • Citron • Mayonnaise (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) (moutarde, œuf) • Concentré de bouillon de légumes (sucres (concentrés de jus de légumes [tomate, champignon, oignon, carotte, céleri], sucre, maltodextrine), sel, extrait de levure, arôme naturel) • Mélange d’épices acidulé à l’ail (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique) (sulfites) • Persil • Ail.
Allergens
Soya
Moutarde
Blé
Lait
Sulfites
Crustacés
Oeuf
Peut contenir des traces d’allergènes
Tilapia
Arachides
Sésame
Noix
Poisson
Gluten
Utensils
Plaque de cuisson
Cuillères à mesurer
Zesteur
Petit bol
Papier aluminium
Casserole moyenne
Verre doseur
Tags
Rapido
< 650 calories
Ingrédients
Tilapia
300 g
Mélange d’épices acidulé à l’ail
7 g
Boulgour
0.5 cup
Concentré de bouillon de légumes
1 unit(s)
Poivron
1 unit(s)
Courgette
1 unit(s)
Citron
1 unit(s)
Gousses d'ail
1 unit(s)
Mayonnaise
2 tbsp
Persil
7 g
Sucre
0.125 tsp
Poivre
0.25 tsp
Huile
1 tbsp
Sel
0.375 tsp
Preparation
1
Before starting, preheat the broiler to high.
Wash and dry all produce.
Core, then cut pepper into 1/4-inch pieces.
Heat a medium pot over medium.
When the pot is hot, add 1/2 tbsp (1 tbsp) oil, then red peppers. Cook stirring often until tender crisp 2-3 min.
Add bulgur, broth concentrate and 2/3 cup (1 1/2 cups) water.
Cover and bring to a boil over high heat.
Once boiling, cover and remove from heat.
Let stand for until bulgur is tender and liquid is absorbed, 16-18 min. Fluff with a fork.
2
Meanwhile, halve zucchini lengthwise, then cut into 1/4-inch half-moons.
To one side of a foil-lined baking sheet, add zucchini and 1/2 tbsp oil. (NOTE: For 4 servings, divide zucchini between 2 baking sheets, using 1/2 tbsp oil per sheet.)
Season with salt and pepper, then toss to coat.
Pat tilapia dry with paper towels.
Season with pepper and half the Zesty Garlic Spice Blend (use all for 4 servings).
3
Arrange tilapia on the other side of the baking sheet with zucchini, skin-side down. (NOTE: For 4 servings, divide tilapia between both baking sheets.)
Broil in the middle of the oven until zucchini is tender and tilapia is golden and cooked through, 8-10 min.** (NOTE: For 4 servings, broil in the middle and bottom of the oven, rotating sheets halfway through.)
4
Meanwhile, peel, then mince or grate garlic.
Roughly chop parsley.
Zest, then juice half the lemon. Cut remaining lemon into wedges.
In a small bowl, add mayo, lemon zest,1/8 tsp (1/4 tsp) sugar, 1 tsp (2 tsp) lemon juice and 1/4 tsp (1/2 tsp) garlic. (NOTE: Reference garlic guide.)
Season with salt and pepper, then stir to combine.
5
Add zucchini, half the parsley and remaining garlic to the pot with bulgur andpeppers. (NOTE: Like it garlicky? Add more garlic to the dish.)
Season with salt and pepper, then stir to combine.
6
Divide bulgur between plates. Arrange tilapia on top. Dollop with lemon aioli.
Sprinkle with remaining parsley.
Squeeze a lemon wedge over top, if desired.
7
If you've opted to get tilapia, prep and cook in the same way the recipe instructs you to prep and cook the salmon.