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Baked Tilapia with Bulgur and Mediterranean Salad
Ingredients
For Baked Tilapia:
- 2 Tilapia filets
- 1/2 can Chickpeas _(bpa-free can is preferred)
- 1/2 medium Green Bell Pepper, thinly sliced
- 1/4 Yellow Onion, thinly sliced
- 1 Garlic clove (optional)
- 1/2 Tbsp Canola (Grapeseed/Avocado) oil
- 1/2 tsp Sea salt
- 1/2 tsp Ground Black Pepper
- 1/2 tsp Paprika
- 1/4 tsp Cayenne pepper (optional)
- 1/2 tsp Dried Oregano
- 1 Tbsp Tomato paste
- 1/4 cup water
For Bulgur:
- 1/2 cup Whole grain Bulgur, uncooked
- 1/2 Tbsp Extra Virgin Olive Oil
- 2 Tbsp Yellow Onion, finely chopped
- 1 Garlic, minced (optional)
- 1/2 tsp Sea salt
- 1/2 tsp Ground Black pepper
- 2 Tbsp fresh Lemon juice
- Parsley, chopped (for garnish)
For Mediterranean Salad:
- 1 medium Tomato, chopped
- 1/2 medium Cucumber, peeled and chopped
- 1/2 medium Green bell pepper, chopped
- 1/4 Yellow onion, chopped
- 3 Tbsp Parsley or cilantro
- 2 Tbsp Lemon juice
- Pinch of Sea salt
- 1/2 Tbsp Extra virgin Olive oil (First cold pressed preferred)
Instructions
For Baked Tilapia
- Preheat oven to 350 degrees F. Spray cooking oil over the baking sheet to coat.
- In a medium bowl, mix Canola oil, garlic, salt, black pepper, paprika, cayenne pepper, oregano, tomato paste, and water.
- Place tilapia filets on the baking sheet, skin side up. Add chickpeas, sliced green bell pepper, and onion and pour the mixture from the bowl over the fish.
- Bake tilapia and vegetables in the preheated oven for 15 minutes, until you can easily flake the filet with a fork. Set oven to broil and cook for additional 5 minutes.
For Bulgur
- Heat Olive oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring frequently, until golden brown, about 3 minutes. Add bulgur and cook for additional 2 minutes. Pour hot water into the skillet, add salt and pepper and stir to blend.
- Reduce heat to simmer, cover and cook until bulgur is tender and the water is soaked in, about 12 minutes. Fluff with a fork and transfer to plates.
For Mediterranean Salad
- Chop all the vegetables for the salad and mix them in a large bowl.
- Stir in lemon juice, salt, and olive oil.
Nutrition Facts
Baked Tilapia with Bulgur and Mediterranean Salad
Serves: 2 servings
Amount Per Serving: | ||
---|---|---|
Calories | 508 kcal | |
% Daily Value* | ||
Total Fat 16 g | 24.6% | |
Saturated Fat 2 g | 10% | |
Trans Fat | ||
Cholesterol | 0 | |
Sodium 1615 mg | 67.3% | |
Total Carbohydrate 66 g | 22% | |
Dietary Fiber 13 g | 52% | |
Sugars 7 g | ||
Protein 34 g |
Vitamin A | Vitamin C | |
Calcium | Iron |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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