Smart Broiled Lemon-Garlic Tilapia
with Lemon-Herb Sauce
Unlock all the flavors of this dish simply by broiling tilapia and caramelizing its natural flavours. Zingy garlic and lemon, plus a variety of toppings, make this dinner pop!
Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount.
Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount.
Ingredients: Tilapia fillets • Avocado • Bulgur wheat (durum wheat semolina) (wheat) • Spinach • Red cabbage • 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) • Lemon • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Parsley • Garlic • Garlic salt (salt, garlic powder, silicon dioxide).
The quantities provided above are averages only.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
300 g
Tilapia
(Contains Tilapia)
½ cup
Bulgur Wheat
(Contains Wheat May contain Gluten, Wheat)
56 g
Baby Spinach
56 g
Red Cabbage, shredded
2 unit(s)
Garlic, cloves
7 g
Parsley
½ unit(s)
Lemon
1 unit(s)
Avocado
1 tbsp
Red Wine Vinegar
(Contains Sulphites May contain Egg, Fish, Milk, Mustard, Tree nuts, Sesame, Soy, Wheat)
1 tsp
Garlic Salt
(May contain Milk, Sulphites, Wheat, Tree nuts, Triticale, Mustard, Soy, Sesame, Peanuts)
2 tbsp
Mayonnaise
(Contains Egg, Mustard May contain Crustaceans, Fish, Gluten, Milk, Mustard, Tree nuts, Sesame, Soy, Sulphites, Wheat)
¼ cup
Feta Cheese, crumbled
(Contains Milk)
Not included in your delivery
1 tbsp
Butter*
(Contains Milk)
1.33 tbsp
Oil*
1 tsp
Sugar*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Add 2/3 cup (1 cup) water, 1 tbsp (2 tbsp) butter and half the garlic salt to a medium pot. Cover and bring to a boil over high heat.
- Once boiling, stir in bulgur until water returns to a boil. Cover and remove from heat. Let stand until bulgur is tender and liquid is absorbed, 16-18 min.
- Add cabbage, vinegar, 1 tbsp (2 tbsp) water and 1 tsp (2 tsp) sugar to a small pot. Season with salt. Bring to a simmer over medium-high heat. Cook, stirring often, until sugar dissolves, and cabbage wilts slightly, 1-2 min.
- Remove from heat. Transfer cabbage, including pickling liquid, to a large bowl. Place in the fridge to cool.
- Zest, then juice half the lemon (whole lemon for 4 ppl).
- Halve, pit, then peel avocado. Cut into 1/2-inch pieces. Season with salt and pepper.
- Peel, then mince or grate garlic.
- Roughly chop parsley.
- Meanwhile, add mayo, half the parsley, one quarter of the garlic, 1/2 tsp (2 tsp) lemon juice and 1 tsp (2 tsp) water to a small bowl. Season with salt and pepper. Stir to mix.
- Pat tilapia dry with paper towels and arrange on an aluminum foil-lined baking sheet.
- In a small bowl, combine lemon zest, remaining garlic, remaining garlic salt and 1 tbsp (2 tbsp) oil. Season with pepper. Spread mixture onto tilapia.
- Broil in the top of the oven until tilapia is cooked through, 5-6 min.**
- Fluff bulgur with fork, then stir in remaining lemon juice and remaining parsley.
- Drain all but 1/2 tbsp (1 tbsp) pickling liquid from cabbage. Add spinach and 1 tsp (2 tsp) oil to the bowl with cabbage. Toss to coat.
- Divide bulgur and cabbage-spinach mixture between bowls.
- Top with tilapia, feta and avocado.
- Drizzle lemon-herb sauce over top.
If you've opted to get tilapia, pat tilapia dry with paper towels and arrange on an aluminum foil-lined baking sheet. In a small bowl, combine lemon zest, remaining garlic, remaining garlic salt and 1 tbsp (2 tbsp) oil. Season with pepper. Spread mixture onto tilapia. Broil in the top of the oven until tilapia is cooked through, 5-6 min.** Follow the rest of the recipe as written.
