Protein Swap | Grilled Pesto Tilapia
with Watermelon Radish & Cherry Tomato Salad
Cooking time
20 minutes
Servings
2/4
Calories
440 /serving
Suppertime is easy, breezy and bright with a salad of glowing ruby watermelon radish and cherry tomatoes on these plates. It’s served atop flaky tilapia rubbed with basil pesto and grilled to tenderness, over a base of bulgur and shaved Brussels sprouts.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 15ml Basil pesto
- 140g Cherry tomatoes
- 100g Shaved Brussels sprouts
- 1 Watermelon radish
- 30ml White balsamic vinegar
- 80g Bulgur
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Cashews • Milk • Mustard • Sulphites • Tilapia • Wheat
You will need:
Medium pot
Oil
Peeler
Salt & pepper (S&P)
BBQ (or pan)
Total Fat
14 g
Saturated Fat
2 g
Sodium
540 mg
Total Carb
43 g
Sugars
7 g
Protein
37 g
Fibre
12 g
Preparation
Cook the bulgur
- Heat the BBQ on high (or pan on medium-high), making sure to oil the grill first.
- In a medium pot, combine the bulgur, Brussels sprouts, ¾ cup water (double for 4 portions), ⅓ of the spices 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.
Grill the salmon
- Meanwhile, pat the salmon* dry and rub with the pesto; season with all but a pinch of the remaining spices and S&P.
- Add to the BBQ (or pan) and grill, 2 to 3 min. per side, until browned and cooked as desired.
- Transfer to a plate.
Make the salad
- Meanwhile, peel and small-dice the watermelon radish.
- Halve the tomatoes.
- In a medium bowl, combine the vinegar (start with ½), remaining spices and 1 tbsp oil (double for 4 portions).
- Add the tomatoes, watermelon radish and S&P; toss well.
Plate your dish
- Divide the bulgur between your plates.
- Top with the salmon and salad. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
