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SuperQuick Tomato-and-Olive-Topped Tilapia
New
SuperQuick
SuperQuick Tomato-and-Olive-Topped Tilapia

with Lemony Couscous

4 min
Difficulty: 1/3
Mediterranean

Transport your tastebuds to the sunny shores of the Mediterranean with this delish dish. Bursting with vibrant flavours, like juicy tomatoes and briny olives, this meal brings the tastes of coastal cuisine right to your table in under 15 minutes. Ingredients: Tilapia fillets • Baby tomatoes • Moroccan couscous (durum wheat semolina) (wheat) • Lemon • Yellow onion • Roasted red pepper pesto (roasted red pepper, soybean oil, water, sunflower seeds, garlic, parmesan cheese (milk, bacterial culture, salt, lipase, calcium chloride, microbial enzyme, powdered cellulose), modified corn starch, salt, sugar, herbs, citric acid, spices, xanthan gum, potassium sorbate) (milk) • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Spinach • Mediterranean spice blend (dehydrated vegetables (garlic, onion, red bell pepper, tomato), salt, corn starch, spices and herbs, sugar, sumac, citric acid, silicon dioxide, canola oil, lemon oil, spice extract) • Vegetable stock powder (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) (soy, sulphites).

Allergens

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

Utensils

Measuring Spoons
Zester
Large Bowl
Measuring Cups
8x8" Baking Dish
Small pot

Tags

New
SuperQuick
Climate-conscious
SEO
Ingredients
Tilapia

Tilapia

300 g

Couscous

Couscous

0.5 cup

Baby Tomatoes

Baby Tomatoes

113 g

Baby Spinach

Baby Spinach

28 g

Onion, chopped

Onion, chopped

56 g

Mixed Olives

Mixed Olives

30 g

Lemon

Lemon

1 unit(s)

Roasted Pepper Pesto

Roasted Pepper Pesto

0.25 cup

Mediterranean Spice Blend

Mediterranean Spice Blend

8 g

Vegetable Stock Powder

Vegetable Stock Powder

7.5 g

Butter

Butter

1 tbsp

Oil

Oil

1 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.25 tsp

Preparation
1
Cook couscous

  • Before starting, preheat the broiler to high. Wash and dry all produce.
  • To a small pot, add stock powder, 1 tbsp (2 tbsp) butter and 2/3 cup (1 1/3 cups) water. Season with salt and pepper. 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
Make tomato-olive mixture

  • Pierce tomatoes with a fork.
  • Drain olives.
  • To a large bowl, add tomatoes, olives, onions, pesto, half the Mediterranean Spice Blend, 2 tbsp (4 tbsp) water and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper. Toss to coat.

3
Prep and broil fish

  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with salt, pepper and remaining Mediterranean Spice Blend.
  • Arrange tilapia in an 8x8-inch baking dish (9x13 for 4 servings). Drizzle 1/2 tbsp (1 tbsp) oil over top.
  • Top with tomato-olive mixture.
  • Broil in the top of the oven for 7-10 min, until tomato-olive mixture is lightly charred and tilapia is cooked through.**
  • While fish broils, zest, then juice half the lemon. Cut any remaining lemon into wedges.

4
Finish and serve

  • Fluff couscous with a fork. Stir in spinach, lemon zest and lemon juice.
  • Divide couscous between bowls.
  • Top with tilapia and any sauce in the baking dish.
  • Squeeze a lemon wedge over top, if you like.

Nutrition per serving

560

kcal

Calories

25

g

Fat

7

g

Saturated Fat

48

g

Carbohydrate

6

g

Sugar

5

g

Dietary Fiber

39

g

Protein

90

mg

Cholesterol

1500

mg

Sodium

0.4

g

Trans Fat

900

mg

Potassium

100

mg

Calcium

3

mg

Iron

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Under 50g of Carbs
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