Nutty Lemony Brown Buttery Tilapia
Pea-Studded Bulgur & Roasted Zucchini
Cooking time
10 minutes
Servings
4
Calories
530 /serving
This ultra-fast fish dish will reel in their attention. Tilapia is golden flaky and tender cooked in a generous pat of sizzling butter, with chopped pistachios and an energetic squirt of lemon juice for acidity. Serve with bulgur and easy-to-love veggies. Off the hook!
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 1 Lemon
- 3 Green 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
45 g
Sugars
6 g
Protein
40 g
Fibre
9 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 the bulgur.
Mise en place
- Meanwhile, thinly slice the zucchini crosswise.
- Cut the lemon into 6 wedges.
Broil the zucchini
- On a foil-lined sheet pan, toss the 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; 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 often, 30 sec. to 1 min., until fragrant.
- Off the heat, add the juice of 2 lemon wedges.
Plate your dish
- Divide the bulgur between your plates.
- Top with the zucchini and tilapia.
- Garnish with the remaining lemon wedges. Bon appétit!
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Starting June 30, choose from an incredible selection of 6 kid-approved recipes to make together as a team. Includes a fun starter kit, instructions split between adult & child, and hilarious videos starring Richard and Jordana.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
