with Garlic Couscous and Feta
Ingredients: Tilapia fillets • Pearl couscous (wheat) (durum wheat semolina) • Baby tomato • Yellow onion • Spinach • Garlic spread (soy) (margarine (soybean oil, water, modified palm and palm kernel oils, salt, vegetable monoglycerides, soy lecithin, potassium sorbate, natural flavour, citric acid, annatto and turmeric, vitamin A palmitate, vitamin D2), garlic, onion powder, water, salt, vegetable mono and diglycerides, maltodextrin, citric acid, parsley, natural flavour, xanthan gum, potassium sorbate, natural colour, vitamin E) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Garlic puree (garlic, water, soybean oil, citric acid, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Vegetable stock powder (soy, sulphites) (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) • Harissa spice blend (spices, salt, garlic powder, canola oil, silicon dioxide, spice extract) • Parsley.
Allergens
Tags
Tilapia
300 g
Pearl Couscous
0.75 cup
Harissa Spice Blend
7 g
Baby Tomatoes
113 g
Garlic Puree
1 tbsp
Vegetable Stock Powder
7.5 g
Onion, chopped
56 g
Baby Spinach
56 g
Feta Cheese, crumbled
0.25 cup
Garlic Spread
2 tbsp
Parsley
7 g
Oil*
2 tbsp
Salt*
0.125 tsp
Pepper*
0.125 tsp
- Before starting, preheat the broiler to high.
- Wash and dry all produce.
- Heat a large pot over medium-high.
- When the pot is hot, add 1 tbsp (2 tbsp) oil, then couscous and onions. Cook for 2-3 min, until fragrant.
- To the pot, add garlic puree. Cook for 30 sec, until fragrant.
- Add stock powder and 1 1/2 cups (3 cups) water. Stir to combine. Cover and bring to a boil over high. Once boiling, reduce to medium. Simmer for 6-7 min, stirring occasionally, until couscous is tender and mixture has thickened slightly.
- Remove from heat, then season with salt and pepper.
- Meanwhile, pat tilapia dry with paper towels.
- Pierce tomatoes with a fork.
- On an unlined baking sheet, arrange tilapia and tomatoes, then drizzle with 1 tbsp (2 tbsp) oil. Season with Harissa Spice Blend, salt and pepper.
- Broil in the middle of the oven for 6-8 min, until tomatoes blister and tilapia is cooked through.**
- Once couscous is tender, add spinach and garlic spread. Stir for 1 min, until spinach is wilted and garlic spread melts. Season with salt and pepper.
- Divide couscous between bowls.
- Top with tilapia and tomatoes.
- Tear or roughly chop parsley.
- Sprinkle feta and parsley over top.
If you've opted to get tilapia, pat dry with paper towels. Pierce tomatoes with a fork. On an unlined baking sheet, arrange tilapia and tomatoes, then drizzle with 1 tbsp (2 tbsp) oil. Season with Harissa Spice Blend, salt and pepper. Broil in the middle of the oven for 6-8 min, until tomatoes blister and tilapia is cooked through.**
690
kcal
Calories
33
g
Fat
8
g
Saturated Fat
58
g
Carbohydrate
4
g
Sugar
6
g
Dietary Fiber
43
g
Protein
85
mg
Cholesterol
1360
mg
Sodium
0.1
g
Trans Fat
1000
mg
Potassium
150
mg
Calcium
4.5
mg
Iron
