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Cal Smart Roasted Tilapia
20-MIN MEAL
Very High Fibre
High Protein
Quick
Cal Smart Roasted Tilapia

with Veggie Bulgur and Lemon Aioli

10 min
Difficulty: 2/3
Canadian

Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount. Ingredients: Tilapia fillets • Zucchini • Sweet bell pepper • Bulgur wheat (durum wheat semolina) (wheat) • Lemon • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Vegetable broth concentrate (vegetable juice concentrates (tomato, mushroom, onion, carrot, celery), sugars (sugar, maltodextrin), salt, yeast extract) • Zesty garlic blend (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) (sulphites) • Parsley • Garlic.

Allergens

Sulphites
Mustard
Wheat
Crustaceans
Peanuts
Tree nuts
Soy
May contain traces of allergens
Tilapia
Milk
Egg
Mustard
Wheat
Sulphites
Gluten
Sesame
Fish

Utensils

Small Bowl
Aluminum Foil
Medium Pot
Measuring Cups
Zester
Baking Sheet
Measuring Spoons

Tags

Very High Fibre
Classic-plates
Regional-specialty
High Protein
Quick
Under 650 Calories
Ingredients
Tilapia

Tilapia

300 g

Zesty Garlic Blend

Zesty Garlic Blend

7 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Vegetable Broth Concentrate

Vegetable Broth Concentrate

1 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Zucchini

Zucchini

1 unit(s)

Lemon

Lemon

1 unit(s)

Garlic, cloves

Garlic, cloves

1 unit(s)

Mayonnaise

Mayonnaise

2 tbsp

Parsley

Parsley

7 g

Sugar*

Sugar*

0.125 tsp

Pepper*

Pepper*

0.25 tsp

Oil*

Oil*

1 tbsp

Salt*

Salt*

0.375 tsp

Preparation
1
Cook red pepper bulgur

  • 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 for 2-3 min, stirring often, until tender-crisp. 
  • 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 16-18 min, until bulgur is tender and liquid is absorbed. Fluff with a fork.

2
Prep zucchini and tilpaia

  • 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 Blend (use all for 4 servings).

3
Broil tilapia and zucchini

  • Arrange tilapia on the other side of the baking sheet with zucchini. (NOTE: For 4 servings, divide tilapia between both baking sheets.) 
  • Broil in the middle of the oven for 8-10 min, until zucchini is tender and tilapia is golden and cooked through.** (NOTE: For 4 servings, broil in the middle and bottom of the oven, rotating sheets halfway through.)

4
Prep and make lemon aioli

  • Meanwhile, peel, then mince or grate garlic
  • Roughly chop parsley
  • Zest, then juice half the lemon. Cut remaining lemon into wedges. 
  • To 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: Like things garlicky? Add more garlic!)
  • Season with salt and pepper, then stir to combine.

5
Finish bulgur

  • Add zucchini, half the parsley and remaining garlic to the pot with bulgur and peppers
  • Season with salt and pepper, then stir to combine.

6
Finish and serve

 

  • Divide bulgur between plates. Arrange tilapia on top. Dollop with lemon aioli.
  • Sprinkle with remaining parsley.
  • Squeeze a lemon wedge over top.

7

If you've opted to get tilapia, cook in the same way the recipe instructs you to cook salmon.** Disregard instructions to discard skin.

Nutrition per serving

540

kcal

Calories

21

g

Fat

3.5

g

Saturated Fat

53

g

Carbohydrate

8

g

Sugar

8

g

Dietary Fiber

39

g

Protein

85

mg

Cholesterol

1000

mg

Sodium

0.1

g

Trans Fat

1150

mg

Potassium

75

mg

Calcium

3.5

mg

Iron

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