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Moroccan-Inspired Tilapia and Veggie Tagine
New
Very High Fibre
Family Friendly
High Protein
Moroccan-Inspired Tilapia and Veggie Tagine

with Couscous

5 min
Difficulty: 2/3
Moroccan

Ingredients: Tilapia fillets • Zucchini • Roasted red peppers (peppers, water, sugar (glucose-fructose), salt, vinegar, citric acid, ascorbic acid, calcium chloride) • Moroccan couscous (wheat) (durum wheat semolina) • Tomato sauce (water, tomato paste, modified corn starch, soybean oil, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Apricot spread (sugars (sugar, apricot puree), water, citric acid, ascorbic acid) • Vegetable broth concentrate (vegetable juice concentrates (tomato, mushroom, onion, carrot, celery), sugars (sugar, maltodextrin), salt, yeast extract) • Moroccan spice blend (spices, salt, sugar, paprika powder, garlic powder, onion powder, canola oil, oleoresin paprika, silicon dioxide) • Parsley • Garlic.

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
Soup-stew
Family Friendly
High Protein
Taste-of-middle-east
Quick
Under 650 Calories
Winter-warmers
Ingredients
Tilapia

Tilapia

300 g

Moroccan Spice Blend

Moroccan Spice Blend

8 g

Garlic, cloves

Garlic, cloves

2 unit(s)

Apricot Spread

Apricot Spread

2 tbsp

Roasted Peppers

Roasted Peppers

125 g

Tomato Sauce Base

Tomato Sauce Base

4 tbsp

Couscous

Couscous

0.5 cup

Zucchini

Zucchini

1 unit(s)

Vegetable Broth Concentrate

Vegetable Broth Concentrate

1 unit(s)

Parsley

Parsley

7 g

Butter

Butter

1 tbsp

Pepper

Pepper

0.25 tsp

Oil

Oil

1 tbsp

Salt

Salt

0.25 tsp

Preparation
1
Prep

  • Before starting, wash and dry all produce.
  • Halve zucchini lengthwise, then cut into 1/2-inch-thick half-moons.
  • Roughly chop parsley. 
  • Peel, then mince or grate garlic.
  • Pat tilapia dry with paper towels, then cut into 1-inch pieces. Sprinkle with half the Moroccan Spice Blend, then season with salt and pepper. Toss to coat.

2
Cook couscous

  • To a medium pot, add 2/3 cup (1 1/3 cups) water. Season with salt and broth concentrate. 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.

3
Cook zucchini

  • While couscous cooks, heat a large pot over medium heat. When hot, add 1 tbsp (2 tbsp) oil, then zucchini.
  • Cook for 2-3 min, stirring often, until zucchini begins to soften. Season with salt and pepper.

4
Start tagine

  • To the pot, add tomato sauce base, garlic and remaining Moroccan Spice Blend. Cook for 1-2 min, stirring often, until zucchini is coated. 

5
Finish tagine

  • Add roasted red peppers, half the liquid from the roasted red peppers, apricot spread, 1/4 cup (1/2 cup) water and tilapia. Stir to combine. Bring to a boil over medium-high.
  • Once boiling, reduce heat to medium. Cook for 3-4 min, stirring occasionally, until sauce thickens slightly and tilapia is cooked through.** Season with salt and pepper.

6
Finish and serve

  • While tagine cooks, fluff couscous with a fork. Add half the parsley and 1 tbsp (2 tbsp) butter. Season with salt and pepper, then stir to combine.
  • Divide couscous and tilapia tagine between bowls. Sprinkle remaining parsley over top.

7

If you've opted to get tilapia, pat dry with paper towels, then cut into 1-inch pieces. Season and cook in the same way recipe instructs you to season and cook shrimp.**

Nutrition per serving

560

kcal

Calories

21

g

Fat

6

g

Saturated Fat

57

g

Carbohydrate

24

g

Sugar

6

g

Dietary Fiber

39

g

Protein

90

mg

Cholesterol

1050

mg

Sodium

0.3

g

Trans Fat

1050

mg

Potassium

75

mg

Calcium

4

mg

Iron

2/3
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