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Carb Smart Golden Tilapia and Coconut Sauce
Very High Fibre
Spicy
High Protein
Carb Smart Golden Tilapia and Coconut Sauce

with Veggies and Couscous

5 min
Difficulty: 1/3
Indian

Ingredients: Tilapia fillets • Coconut milk (coconut extract, water) • Zucchini • Baby tomato • Moroccan couscous (wheat) (durum wheat semolina) • Mild curry paste (water, onions, tomato paste, vinegar, vegetable oil, garlic, modified corn starch, garlic powder, salt, curry powder, spices, xanthan gum, citric acid, caramel, potassium sorbate, sodium benzoate) • Spinach • Crispy shallots (wheat) (onion, palm oil, wheat flour, salt) • 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) • Cumin-turmeric blend (cumin, turmeric, silicon dioxide).

Allergens

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

Tags

Very High Fibre
Spicy
High Protein
Dinner-bowls
Quick
Under 50g of Carbs
South-southeastasian
Ingredients
Tilapia

Tilapia

300 g

Couscous

Couscous

0.5 cup

Zucchini

Zucchini

1 unit(s)

Baby Tomatoes

Baby Tomatoes

113 g

Baby Spinach

Baby Spinach

28 g

Coconut Milk

Coconut Milk

1 unit(s)

Crispy Shallots

Crispy Shallots

14 g

Curry Paste

Curry Paste

1 tbsp

Vegetable Stock Powder

Vegetable Stock Powder

3.75 g

Cumin-Turmeric Spice Blend

Cumin-Turmeric Spice Blend

4 g

Oil

Oil

1 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Butter

Butter

1 tbsp

Preparation
1
Cook couscous

  • Before starting, preheat the broiler to high. Wash and dry all produce.
  • To a medium pot, add 2/3 cup (1 1/3 cups) water and 1 tbsp (2 tbsp) butter. Season with salt and bring to a boil over high.
  • Once boiling, stir in couscous. Remove the pot from heat, then cover and set couscous aside for 5 min to rehydrate.

2
Prep and broil veggies

  • Meanwhile, quarter zucchini lengthwise, then cut into 1/2-inch quarter-moons.
  • Using a fork, pierce tomatoes.
  • Roughly chop spinach.
  • To an unlined baking sheet, add zucchini, tomatoes and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper. Toss to coat.
  • Broil veggies in the middle of the oven for 8-12 min, stirring halfway until veggies are lightly charred and tender.

3
Cook tilapia

  • Heat a large non-stick pan over medium-high.
  • While the pan heats, pat tilapia dry with paper towels. Cut into 1 1/2-inch pieces, then season with salt and pepper.
  • When hot, add 1/2 tbsp (1 tbsp) oil, tilapia and Cumin-Turmeric Spice Blend. Cook for 2-4 min, stirring occasionally, until tilapia is opaque and cooked through.**
  • Transfer tilapia to a plate.

4
Make coconut sauce

  • Reheat the same pan over medium.
  • Add coconut milk, half the stock powder (use all for 4 servings) and half the curry paste (use all for 4 servings).
  • Cook for 3-4 min, stirring occasionally, until sauce has thickened slightly.
  • Add tilapia. Stir to coat.

5
Finish and serve

  • Fluff couscous with a fork. Stir in spinach.
  • Divide couscous between bowls.
  • Top with veggies and curried tilapia.
  • Sprinkle with half the crispy shallots (use all for 4 servings).

6

If you've opted to get tilapia, pat dry with paper towels. Cut into 1 1/2-inch pieces, then season with salt and pepper. When pan is hot, add 1/2 tbsp (1 tbsp) oil, tilapia and Cumin-Turmeric Spice Blend. Cook for 2-4 min, stirring occasionally, until tilapia is opaque and cooked through.**

Nutrition per serving

690

kcal

Calories

39

g

Fat

24

g

Saturated Fat

49

g

Carbohydrate

8

g

Sugar

6

g

Dietary Fiber

40

g

Protein

90

mg

Cholesterol

590

mg

Sodium

0.3

g

Trans Fat

1300

mg

Potassium

100

mg

Calcium

5

mg

Iron

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