Protein Swap | Tandoori-Spiced Shrimp
with Cauliflower & Bulgur over Raita
Cooking time
20 minutes
Servings
2/4
Calories
400 /serving
Looking to be air-lifted out of the mid-week supper slump? An Indian seafood fry will do the trick. Tandoori spices give shrimp extra colour and kick. They’re served with fried cauliflower over a base of garlicky whole grains and creamy raita.
We will send you:
- 285g Shrimp (BAP-certified)
- 2 Garlic cloves
- 300g Cauliflower florets
- 80g Bulgur
- 60g Garlic-cucumber yogurt (raita)
- 6g Tandoori Trip spices (garlic purée, sea salt, paprika, ginger purée, coriander, Kashmiri chili powder, cumin powder, mint flakes, turmeric, black peppercorn, fennel seeds, coriander seeds, cinnamon, star anise, cumin seeds)
Contains: Milk • Shrimp • Sulphites • Wheat
You will need:
Medium pot
Oil
Salt & pepper (S&P)
Air fryer
Total Fat
11 g
Saturated Fat
3 g
Sodium
1170 mg
Total Carb
43 g
Sugars
6 g
Protein
29 g
Fibre
10 g
Preparation
Fry the cauliflower
- Preheat the air fryer to 400°F. Lightly oil the basket.
- In a medium bowl, combine the cauliflower (halve if large), a drizzle of oil, ½ the spices and S&P.
- Place in the air fryer and fry, shaking halfway, 6 to 8 min., until tender.
- Transfer to a bowl.
Cook the bulgur
- Meanwhile, mince the garlic.
- In a medium pot, heat a drizzle of oil on medium-high.
- Add the garlic and sauté, 30 sec. to 1 min., until fragrant.
- 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.
Fry the salmon
- Meanwhile, pat the salmon* dry; rub with a drizzle of oil, the remaining spices and S&P.
- Place in the air fryer and fry, 3 to 5 min., until browned and cooked as desired.
Plate your dish
- Divide the raita between your plates and spread out in a circular motion.
- Top with the bulgur, salmon and cauliflower. Bon appétit!
*Health Canada recommends cooking shellfish to a minimum internal temperature of 74°C.
