Protein Swap | BBQ Mango-Glazed Tandoori Tilapia
Fluffy Bulgur & Grilled Bok Choy
Cooking time
10 minutes
Servings
2/4
Calories
450 /serving
All you need is 10 minutes to land this catch, featuring our deep-bodied Tandoori Trip spices followed by a slathering of sweet and fruity mango glaze. The fillets flake with finesse on a hot barbecue. Serve with wholesome bulgur, charred bok choy and raita, and you’ll be filled to the gills!
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 340g Bok choy tips
- 15ml Ginger paste
- 1 Lime
- 30g Mango chutney
- 80g Bulgur
- 60g Garlic-cucumber yogurt (raita)
- 12g Tandoori Trip spices (garlic purée, sea salt, paprika, ginger purée, coriander, Kashmiri chili powder, cumin, mint, turmeric, black peppercorn, fennel, cinnamon, star anise)
Contains: Milk, Tilapia, Wheat
You will need:
Medium pot
Oil
Salt & pepper (S&P)
BBQ
Basting brush
Aluminum foil
Total Fat
10 g
Saturated Fat
3 g
Sodium
1190 mg
Total Carb
55 g
Sugars
13 g
Protein
39 g
Fibre
8 g
Preparation
Cook the bulgur
Heat the BBQ on high, making sure to oil the grill first. In a medium pot, combine the bulgur, ⅓ of the ginger, 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.
Grill the tilapia
Meanwhile, pat the tilapia* dry with paper towel; season with ½ the spices and S&P. Place on a piece of aluminum foil. Add to the BBQ and grill, brushing with the mango chutney, 2 to 3 min. per side, until browned and cooked as desired. Transfer to a plate.
Grill the bok choy
Meanwhile, remove the root ends of the bok choy; halve lengthwise (quarter if large). Quarter the lime. In a large bowl, combine the bok choy, remaining ginger, a drizzle of oil, the remaining spices and S&P. Add, cut-sides down, to the BBQ and grill, flipping halfway, 3 to 4 min., until tender. Return to the bowl and add the juice of ½ the lime wedges.
Plate your dish
Divide the bulgur between your plates. Top with the tilapia, bok choy and raita. Garnish with the remaining lime wedges. Bon appétit!
Plant Based For Beginners
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
