Protein Swap | Sweet Maple Tilapia over Fresh Dill Bulgur
with Mustard-Tossed Sautéed Veggies
Cooking time
10 minutes
Servings
2/4
Calories
450 /serving
Spring is in the air—and on the plate—with the sweet taste of maple. Fillets of tilapia shine under seasonal seasonings as they sear to flaky and tender. To make supper even more mouth-watering, you’ll serve the fish over lofty servings of bulgur with a fresh green counterpoint from dill fronds. Keep it all grounded with sautéed Brussels sprouts and diced beets that are tossed with a prickle of whole-grain mustard.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 200g Diced beets
- 200g Brussels sprouts
- 1 Bunch of dill
- 15ml Whole-grain mustard
- 80g Bulgur
- 30ml Vegetable demi-glace
- 10g Sweet Maple spices (sugar, sea salt, maple sugar, black pepper, garlic, onion, coriander, chili, maple flavour)
Contains: Mustard, Sulphites, Tilapia, Wheat
You will need:
Medium pot
Large pan
Medium pan (non-stick if possible)
Oil
Salt & pepper (S&P)
Total Fat
10 g
Saturated Fat
2 g
Sodium
680 mg
Total Carb
56 g
Sugars
10 g
Protein
41 g
Fibre
13 g
Preparation
Mise en place
Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). Pick the dill fronds off the stems; roughly chop the fronds.
Sauté the vegetables
In a large pan, heat a drizzle of oil on medium-high. Add the beets and Brussels sprouts. Sauté, 5 to 7 min., until beginning to brown. Add 2 tbsp water (double for 4 portions) and sauté, 2 to 3 min., until the water has evaporated and the vegetables are tender. Add the mustard, ½ the spices and S&P; stir well.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, demi-glace, 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.
Cook the tilapia
Meanwhile, pat the tilapia dry with paper towel; season with the remaining spices and S&P. In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
Finish & serve
To the pot of bulgur, add ⅓ of the dill and S&P; stir well. Divide the bulgur between your plates. Top with the vegetables and tilapia. Garnish with the remaining dill. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
