Protein Swap | Sweet Maple Fish
with Mustard-Tossed Veggies
Cooking time
10 minutes
Servings
2/4
Calories
440 /serving
Fillets of tilapia shine under sweet maple seasonings. To be even more mouth-watering, they get lofty servings of bulgur and a fresh counterpoint from dill. It’s all grounded with sautéed Brussels and beets with a prickle of whole-grain mustard.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 14g Dill
- 200g Diced beets
- 200g Brussels sprouts
- 80g Bulgur
- 30ml Vegetable demi-glace
- 15ml Whole-grain mustard
- 10g Sweet Maple spices (organic sugar, sea salt, maple sugar, black pepper, garlic, onion, canola oil, coriander, chili, maple flavour)
Contains: Mustard • Sulphites • Tilapia • Wheat
You will need:
Large pan
Medium pot
Oil
Salt & pepper (S&P)
Medium pan (non-stick if possible)
Total Fat
10 g
Saturated Fat
2 g
Sodium
710 mg
Total Carb
52 g
Sugars
10 g
Protein
38 g
Fibre
14 g
Preparation
Mise en place
- Halve the Brussels sprouts lengthwise (quarter if large).
- Pick the dill fronds off the stems; 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 salmon
- Meanwhile, pat the salmon dry; 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 salmon* and cook, 2 to 3 min. per side, until browned and cooked as desired.
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 salmon.
- Garnish with the remaining dill. Bon appétit!
Feast easy. Celebrate happy.
Make your holiday gatherings simple and unforgettable. With our easy-to-prepare meal kits, you can share delicious, chef-designed dishes made with fresh, locally sourced ingredients—without the stress. From festive mains to hearty sides, it's never been easier to wow dinner guests. Available under the Holiday Feast tab on your menu.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
