Tilapia with Creamy Roasted Bell Pepper Sauce
over bulgur with walnuts & cherry tomatoesCalories
:
684 kcalProtein
:
37.6g proteinTotal
:
35 minutesDifficulty
:
MediumCalorie Smart
High Protein
Allergens:
- Tarwe
- Gluten
- Milk (including lactose)
- Noten
- Walnoten
- Vis
- Kamut
- Khorasan (tarwe)
- Rogge
- Gerst
- Gluten
- Haver
- May contain traces of allergens
- Noten
- Pinda's
- Sesamzaad
.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
75 g
Bulgur
(Contains: Tarwe, Gluten May be present: Kamut, Khorasan (tarwe), Rogge, Gerst, Gluten, Haver)
20 g
Roasted bell pepper sauce
½ piece
Onion
½ piece
Bell pepper
25 g
Organic full-fat yogurt
(Contains: Milk (including lactose))
65 g
Red cherry tomatoes
½ sachet(s)
Middle Eastern spice mix
10 g
Chopped walnuts
(Contains: Noten, Walnoten May be present: Noten, Pinda's, Sesamzaad)
1 piece
Skin-on tilapia
(Contains: Vis)
Not included in your delivery
¾ tablespoon
Olive oil
¼ piece
Low sodium vegetable stock cube
1 teaspoon
Extra virgin olive oil
1 teaspoon
White wine vinegar
¼ teaspoon
Sambal
½ teaspoon
Honey [or plant-based alternative]
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2864 kJ
Calories684 kcal
Fat28 g
Saturated Fat4.6 g
Carbohydrate74.2 g
Sugar13.9 g
Dietary Fiber13.6 g
Protein37.6 g
Salt1 g
Potassium579.7 mg
Calcium27.2 mg
Iron0.9 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Cooking Steps
1
- Boil plenty of water in a kettle for the bulgur. Chop the onion.
- Heat a light drizzle of olive oil in a pot or saucepan over low heat and fry the onion for 2 minutes.
- Add the bulgur and toast the grains for 1 minute over medium heat.
- Pour in plenty of boiling water, ensuring the bulgur is well submerged.
2
- Crumble in the stock cube (see pantry for amount).
- Bring to the boil and cook the bulgur for 10 minutes until done, covered.
- Drain and return to the pot, then stir in the Middle Eastern spices and set aside.
- Meanwhile, halve the cherry tomatoes.
3
- In a salad bowl, combine the extra virgin olive oil with the white wine vinegar and half of the roasted bell pepper sauce.
- Season to taste with salt and pepper, then add the cherry tomatoes and toss well to combine.
- Cut the bell pepper into strips.
4
- Heat a light drizzle of olive oil in a frying pan over medium-high heat and fry the bell pepper for 5 - 7 minutes.
- Season with salt and pepper, then transfer to the salad bowl and toss well to combine with the tomatoes.
- In a small bowl, combine the yogurt with the rest of the roasted bell pepper sauce. Season to taste with salt and pepper.
5
- In a small bowl, combine the sambal with the honey.
- Pat the fish dry with kitchen paper, then season with salt and pepper.
- Heat a light drizzle of olive oil in the same pan over medium-high heat. Fry the fish for 3 minutes on its skin, then top with the spicy honey.
- Flip the fish and fry for another 3 minutes.
6
- Transfer the bulgur to the salad bowl and drizzle with extra virgin olive oil as preferred, then toss well to combine.
- Season to taste with salt and pepper.
- Serve everything on plates and top with the yogurt sauce
- Garnish with the walnuts to finish.
