Protein Swap | Creole Tilapia with Buttered Tomatoes
over Zucchini-Boosted Bulgur
Cooking time
10 minutes
Servings
2/4
Calories
520 /serving
It’s summer in Louisiana. The bayou is buzzing, the zydeco is booming and the tomatoes are popping in the pan. Get these red gems glistening with butter, garlic and vinegar for saucing Creole-spiced tilapia. Tinge the bulgur green with a rejuvenating helping of grated zucchini.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Minced garlic
- 280g Cherry tomatoes
- 1 Green zucchini
- 30ml Apple cider vinegar
- 80g Bulgur
- 10g A Little Louisiana spices (salt, paprika, garlic, black pepper, onion, cayenne pepper, oregano, thyme)
Contains: Milk, Tilapia, Sulphites, Wheat
You will need:
Medium pot
Medium pan (non-stick if possible)
Grater
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Total Fat
24 g
Saturated Fat
9 g
Sodium
1250 mg
Total Carb
44 g
Sugars
7 g
Protein
37 g
Fibre
8 g
Preparation
Sauté the zucchini
- Grate the zucchini; using a paper towel, squeeze out any excess liquid.
- In a medium pot, heat a drizzle of oil on medium-high.
- Add the zucchini and ½ the garlic. Sauté, 2 to 3 min., until fragrant.
Cook the bulgur
- To the pot, add the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; 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.
- Fluff the bulgur.
Cook the salmon
- Meanwhile, pat the salmon dry; season with ½ the spices.
- In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the salmon* and cook, 2 to 3 min. per side, until browned and cooked as desired.
- Transfer to a plate and reserve the pan.
Make the sauce
- Halve the tomatoes. In the reserved pan, heat a drizzle of oil on medium-high.
- Add the tomatoes and remaining garlic.
- Sauté, 2 to 3 min., until the tomatoes are beginning to soften.
- Add the vinegar, ¼ cup water (double for 4 portions) and the remaining spices.
- Cook, stirring often, 2 to 3 min., until thickened.
- Add 2 tbsp butter (double for 4 portions); stir well.
Plate your dish
- Divide the bulgur between your plates.
- Top with the salmon.
- Spoon the sauce over the salmon. Bon appétit!
Goodfood x Ooni = The best homemade pizza
Order recipes (not all pizza) to cook in your oven, on a BBQ or in an Ooni Pizza Oven. You could win 1 of 4 Ooni Pizza Oven Bundles, including the Koda 2 Max.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
