Quick Catch Oven-Roasted Tilapia
with Pearl Couscous Al Italiano
Cooking time
15 minutes
Servings
4
Calories
510 /serving
Sometimes simplicity is the best approach when reeling in the small fry to the table. These white and flaky fillets of tilapia shine when roasted on a sheet pan, with a light sprinkling of Zesty Herbs (one of our A-list blends for family meals). Lay the fish down on a bed of Italian-inspired red, white and green. Fresh tomatoes, roasted green beans and lemony nibbles of pearl couscous are a clever combo of raw and cooked.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 300g Green beans
- 2 Garlic cloves
- 1 Lemon
- 2 Tomatoes
- 330g Multicoloured pearl couscous
- 18g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Mustard, Sulphites, Tilapia, Wheat
You will need:
Large pot
Strainer
2 Sheet pans
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
5 g
Saturated Fat
1 g
Sodium
460 mg
Total Carb
77 g
Sugars
7 g
Protein
42 g
Fibre
7 g
Preparation
Boil the couscous
Preheat the oven to 450°F. Bring a large pot of salted water to a boil. Add the couscous; stir gently to separate. Boil, 8 to 12 min., until tender. Drain and rinse. Transfer to a bowl and toss with a drizzle of oil to prevent clumping; season with S&P.
Mise en place
Meanwhile, remove the stem ends of the green beans; halve crosswise. Medium-dice the tomatoes. Halve the lemon; juice ½ and quarter the remaining ½. Mince the garlic.
Roast the green beans
On a lined sheet pan, toss the green beans with the garlic, a drizzle of oil, ½ the spices and S&P. Roast, 5 to 8 min., until crisp-tender. Transfer to the bowl of couscous.
Roast the tilapia
Meanwhile, pat the tilapia* dry with paper towel; season with the remaining spices and S&P. Arrange on a second lined sheet pan and roast, 5 to 10 min., until cooked through.
Combine the couscous
To the bowl of couscous and green beans, add the tomatoes, lemon juice and S&P; toss well.
Plate your dish
Divide the couscous between your plates. Top with the tilapia. Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
