Protein Swap | Honeyed Tilapia Greek Salad Bowls
with Dilly Bulgur
Cooking time
15 minutes
Servings
2/4
Calories
550 /serving
A spoonful of honey and a squirt of lemon work wonders on fillets of tilapia. Lay them over a sparkling salad, featuring juicy sweet heirloom tomatoes, briny olives, fresh dill and crumbles of feta cheese, and enjoy your visit to the Greek islands.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 14g Dill
- 1 Lemon
- 2 Cucumbers
- 225g Heirloom tomatoes
- 30g Olives
- 30ml White balsamic vinegar
- 7g Honey
- 80g Bulgur
- 60g Feta
- 10g Mediterranean Shores spices (paprika, garlic, salt, roasted garlic, black pepper, sun-dried tomato, tomato, red bell pepper, oregano, mustard, rosemary)
Contains: Milk • Mustard • Sulphites • Tilapia • Wheat
You will need:
Medium pot
Oil
Salt & pepper (S&P)
Whisk
Medium pan (non-stick if possible)
Olive oil
Total Fat
21 g
Saturated Fat
6 g
Sodium
830 mg
Total Carb
52 g
Sugars
9 g
Protein
41 g
Fibre
13 g
Preparation
Cook the bulgur
- Pick the dill fronds off the stems; roughly chop the fronds.
- In a medium pot, combine 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.
- Add ½ the dill and fluff the bulgur.
Mise en place
- Meanwhile, halve the lemon; juice ½ and quarter the remaining ½.
- Halve the cucumbers lengthwise; cut crosswise into ½ inch pieces.
- Medium-dice the tomatoes.
Make the sauce & cook the salmon
- In a small bowl, whisk the lemon juice and honey.
- Pat the salmon dry and drizzle with oil; season with the spices.
- In a medium pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the salmon* and cook, brushing with the sauce, 2 to 3 min. per side, until browned and cooked as desired.
Make the salad
- Meanwhile, in a medium bowl, combine the cucumbers, tomatoes, cheese (crumble if desired), olives, vinegar, remaining dill, a drizzle of olive oil and S&P.
Plate your dish
- Divide the bulgur between your bowls.
- Top with the salad and salmon.
- Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
