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Cal Smart Caper-Dill Dressed Tilapia
Quick
Under 650 Calories
Cal Smart Caper-Dill Dressed Tilapia

with Couscous, Tomatoes and Spinach

5 min
Difficulty: 2/3
Mediterranean

Capers add a briny pop to this tilapia dish with creamy Dijon-dill sauce. Underneath the tilapia, there's a bed of lemony couscous to soak up all those delicious flavours. Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount. Ingredients: Tilapia fillets • Baby tomatoes • Moroccan couscous (durum wheat semolina) (wheat) • Lemon • Spinach • Capers (capers, water, salt, vinegar, calcium chloride, potassium sorbate) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Dill • Garlic.

Allergens

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

Utensils

Measuring Spoons
Strainer
Zester
Large Bowl
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups

Tags

Quick
Under 650 Calories
Ingredients
Tilapia

Tilapia

300 g

Couscous

Couscous

0.5 cup

Baby Tomatoes

Baby Tomatoes

113 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Capers

Capers

30 g

Lemon

Lemon

1 unit(s)

Dill

Dill

7 g

Baby Spinach

Baby Spinach

56 g

Dijon Mustard

Dijon Mustard

0.5 tbsp

Mayonnaise

Mayonnaise

2 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.125 tsp

Oil

Oil

4 tsp

Preparation
1
Cook couscous

  • To a medium pot, add 2/3 cup (1 1/3 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high heat. 
  • Once boiling, remove the pot from heat, then add couscous. Stir to combine.
  • Cover and let stand, 5 min.
  • When couscous is tender, fluff with a fork.

2
Prep

  • Meanwhile, halve tomatoes.
  • Peel, then mince or grate garlic.
  • Drain capers, reserving brine, then pat dry with paper towels. Roughly chop one-quarter of the capers.
  • Zest lemon. Juice half the lemon, then cut remaining lemon into wedges.
  • Roughly chop dill.
  • Roughly chop spinach.

3
Cook tilapia

  • Heat a large non-stick pan over medium-high.
  • While the pan heats, pat tilapia dry with paper towels, then season with salt and pepper.
  • When the pan is hot, add 1 tsp (2 tsp) oil, then tilapia. 
  • Pan-fry for 3-4 min per side, until golden-brown and cooked through.**

4
Make caper-dill sauce

  • Meanwhile, to a small bowl, add Dijon, mayo, chopped capers, half the lemon juice, 1 tsp (2 tsp) dill and half the garlic. (NOTE: Reference garlic and dill guides.)
  • Season with salt and pepper, then stir to combine.

5
Finish couscous

  • To a large bowl, add couscous, tomatoes, spinach, lemon zest, remaining capers, remaining lemon juice, reserved caper brine, 1 tbsp (2 tbsp) oil, remaining garlic and 1 tsp (2 tsp) dill. (NOTE: Reference garlic and dill guides.)
  • Season with salt and pepper, then stir to combine.

6
Finish and serve

  • Divide couscous between plates. 
  • Arrange tilapia over top, then drizzle with caper-dill sauce. 
  • Sprinkle any remaining dill over top, if desired. 
  • Serve lemon wedges alongside.

7

If you've opted to get tilapia, season in the same way the recipe instructs you to season salmon. Cook for 3-4 min per side, until golden and cooked through.**

Nutrition per serving

530

kcal

Calories

24

g

Fat

3.5

g

Saturated Fat

40

g

Carbohydrate

3

g

Sugar

5

g

Dietary Fiber

39

g

Protein

85

mg

Cholesterol

880

mg

Sodium

0.2

g

Trans Fat

900

mg

Potassium

75

mg

Calcium

3

mg

Iron

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