Nutty, Lemony, Brown Buttery Tilapia
over Pea-Studded Bulgur with Minty Yellow Zucchini
Cooking time
10 minutes
Servings
4
Calories
530 /serving
Reel in their attention with an ultra-fast fish dish that’s full of fine details. You’ll cook fillets of tilapia to golden flaky tender in a generous pat of sizzling butter, and then add chopped pistachios and garlic for rich texture and aroma. Finish the protein with an energetic squirt of lemon juice for acidity. Serve over pea-studded bulgur seasoned with zesty dried herbs, alongside yellow zucchini rounds hot from the oven. Off the hook!
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 1 Bunch of mint
- 1 Lemon
- 2 Green zucchini
- 1 Yellow zucchini
- 150g Green peas
- 160g Bulgur
- 50g Chopped pistachios
- 18g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard, Pistachios, Tilapia, Wheat
You will need:
Medium pot
Large pan (non-stick if possible)
Sheet pan
Oil
4 tbsp Butter
Salt & pepper (S&P)
Aluminum foil
Total Fat
23 g
Saturated Fat
9 g
Sodium
600 mg
Total Carb
46 g
Sugars
6 g
Protein
40 g
Fibre
10 g
Preparation
Cook the bulgur
Preheat the oven to broil. In a medium pot, combine the bulgur, 1 ½ cups water, ⅓ of the spices and S&P; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 2 min. Add the peas and 1 tbsp butter. Fluff and keep warm.
Mise en place
Meanwhile, thinly slice both types of zucchini crosswise. Pick the mint leaves off the stems; roughly chop the leaves. Cut the lemon into 6 wedges.
Broil the zucchini
On a foil-lined sheet pan, toss both types of zucchini with a generous drizzle of oil, ½ the remaining spices and S&P. Broil, 4 to 6 min., until golden brown and tender.
Cook the tilapia
Meanwhile, pat the tilapia dry with paper towel; season with the remaining spices and S&P. In a large pan (non-stick if possible), heat 3 tbsp butter on medium-high. Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through. Add the pistachios and garlic. Cook, stirring frequently, 30 sec. to 1 min., until fragrant. Off the heat, add the juice of 2 lemon wedges.
Finish & serve
To the pan of zucchini, add the mint; toss well. Divide the bulgur between your plates. Top with the zucchini and tilapia. Garnish with the remaining lemon wedges. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
