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Roasted Tilapia with Couscous-Sweet Pepper Pilaf
New
Very High Fibre
High Protein
Quick
Roasted Tilapia with Couscous-Sweet Pepper Pilaf

with Spinach, Almonds and Olives

5 min
Difficulty: 2/3
Mediterranean

Ingredients: Tilapia fillets • Sweet bell pepper • Spinach • Moroccan couscous (wheat) (durum wheat semolina) • Lemon • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Almonds • Dill-garlic spice blend (sulphites) (dehydrated onion, dehydrated garlic, salt, dill weed, canola oil, silicon dioxide) • Garlic salt (salt, garlic powder, silicon dioxide).

Allergens

Triticale
Almonds
Sulphites
Wheat
Peanuts
Tree nuts
Soy
May contain traces of allergens
Tilapia
Milk
Egg
Mustard
Wheat
Sulphites
Gluten
Sesame
Fish

Utensils

Whisk
Large Bowl
Large Non-Stick Pan
Aluminum Foil
Medium Pot
Measuring Cups
Zester
Baking Sheet
Measuring Spoons
Strainer

Tags

Very High Fibre
High Protein
Dinner-bowls
Quick
Under 50g of Carbs
Under 650 Calories
Mediterranean
Ingredients
Tilapia

Tilapia

300 g

Dill-Garlic Spice Blend

Dill-Garlic Spice Blend

4 g

Couscous

Couscous

0.5 cup

Baby Spinach

Baby Spinach

113 g

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Mixed Olives

Mixed Olives

30 g

Garlic Salt

Garlic Salt

4 g

Lemon

Lemon

0.5 unit(s)

Almonds, sliced

Almonds, sliced

28 g

Butter*

Butter*

1 tbsp

Sugar*

Sugar*

1 tsp

Pepper*

Pepper*

0.06 tsp

Preparation
1
Prep
  • Before starting, preheat the broiler to high.
  • Wash and dry all produce.
  • Core, then cut pepper into 1/4-inch pieces.
  • Roughly chop spinach.
  • Drain olive brine into a large bowl, then set aside. Roughly chop olives.
  • Zest and juice half the lemon (whole lemon for 4 servings). Cut any remaining lemon into wedges.
  • To the bowl with olive brine, add lemon juice, Dill-Garlic Spice Blend, 1 tsp (2 tsp) sugar and half the lemon zest. Season with pepper, then whisk to combine. Set aside. 
2
Toast almonds
  • Heat a large non-stick pan over medium.
  • When hot, add almonds to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
  • Transfer to a plate.
3
Broil tilapia
  • Meanwhile, pat tilapia dry with paper towels. Season with garlic salt and remaining lemon zest.
  • To a foil-lined baking sheet, add tilapia. Broil in the middle of the oven for 6-8 min, until cooked through.**
4
Make couscous
  • Meanwhile, in a medium pot, melt 1 tbsp (2 tbsp) butter over medium. Add peppers, then cook for 4-5 min, stirring occasionally, until softened. 
  • Add 2/3 cup (1 1/3 cups) water. Bring to a boil over high.
  • Once boiling, stir in couscous. Remove the pot from heat, then cover and set aside for 5 min to rehydrate.
  • Fluff couscous with a fork.
  • To the bowl with dressing, add spinach, olives and couscous, then toss to coat.
5
Finish and serve
  • Divide couscous salad between plates.
  • Top with tilapia.
  • Sprinkle with almonds.
  • Squeeze a lemon wedge over top, if you like.
6
Modularity Step (under step 3)

If you've opted to get tilapia, prep and cook in the same way the recipe instructs you to prep and cook salmon.**

Nutrition per serving

510

kcal

Calories

19

g

Fat

6

g

Saturated Fat

48

g

Carbohydrate

7

g

Sugar

7

g

Dietary Fiber

42

g

Protein

90

mg

Cholesterol

970

mg

Sodium

0.4

g

Trans Fat

1150

mg

Potassium

150

mg

Calcium

4

mg

Iron

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