avec légumes rôtis fumés et sauce au yogourt aux poivrons rouges
Ingrédients : Filet de pangasius • Courgette • Poivron • Oignon rouge • Yogourt grec (lait) (lait écrémé, crème, cultures bactériennes actives) • Couscous marocain (blé) (semoule de blé dur) • Citron • Pesto au poivron rôti (lait) (poivron rouge rôti, huile de soja, eau, graines de tournesol, ail, parmesan (lait, culture bactérienne, sel, lipase, chlorure de calcium, enzyme microbienne, cellulose en poudre), amidon de maïs modifié, sel, sucre, fines herbes, acide citrique, épices , gomme xanthane, sorbate de potassium) • Mélange d’épices moyen-oriental (moutarde) (épices, poudre de paprika, sel, sucre (extrait sec de sirop de maïs, sucre), poudre d'ail, poivre noir, moutarde moulue, huile de canola, oléorésine de paprika, dioxyde de silicium) • Persil.
Allergens
Tags
Tilapia
300 g
Couscous
0.5 cup
Poivron
1 unit(s)
Courgette
1 unit(s)
Oignon rouge
1 unit(s)
Persil
7 g
Citron
1 unit(s)
Yogourt grec
1 unit(s)
Pesto au poivrons rôtis
0.25 cup
Assaisonnement moyen-oriental
15 g
Beurre
1 tbsp
Huile
1 tbsp
Sel
0.25 tsp
Poivre
0.125 tsp
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- Peel, then cut onion into 1/2-inch slices.
- Core, then cut pepper into 1/2-inch pieces.
- Halve zucchini lengthwise, then cut into 1/2-inch half moons.
- To a parchment-lined baking sheet, add onion, peppers, zucchini, half the Middle Eastern Spice blend, and 1 tbsp (2 tbsp) oil. (NOTE: For 4 servings, use 2 baking sheets, with 1 tbsp oil per sheet.) Season with salt and pepper. Toss to coat.
- Roast in bottom of oven for 18-22 min, stirring halfway until tender-crisp and golden. (NOTE: For 4 servings, roast in the middle and bottom of the oven, rotating sheets halfway through.)
- To a medium pot, add 2/3 cup (1 1/3 cups) water, 1 tbsp (2 tbsp) butter and 1/8 tsp (1/4 tsp) salt. Bring to a boil over high.
- Once boiling, stir in couscous. Remove pot from heat, then cover and set couscous aside for 5 min to rehydrate.
- Meanwhile, zest, then juice half the lemon. Cut remaining lemon into wedges.
- Roughly chop parsley.
- To a small bowl, add 1 tbsp (2 tbsp) yogurt and remaining Middle Eastern Spice Blend. Stir to combine. This is your fish marinade.
- In a medium bowl, combine pesto and remaining yogurt. Season wih salt and pepper. This is your yogurt sauce.
- Pat basa dry with paper towels. Arrange on a parchment-lined baking sheet. Season with salt, and pepper.
- Brush yogurt fish marinade over top.
- Roast in the top of the oven for 10-12 min, until basa is cooked through.**
- Fluff couscous with a fork. Stir in lemon juice, lemon zest and half the parsley.
- Divide couscous between bowls.
- Top with veggies and basa.
- Spoon yogurt sauce over top.
- Sprinkle remaining parsley over top.
620
kcal
Calories
24
g
Fat
7
g
Saturated Fat
59
g
Carbohydrate
12
g
Sugar
8
g
Dietary Fiber
46
g
Protein
95
mg
Cholesterol
1050
mg
Sodium
0.4
g
Trans Fat
1350
mg
Potassium
175
mg
Calcium
4
mg
Iron
avec sauce au yogourt et pico de gallo frais
avec sauce au yogourt et pico de gallo frais
avec légumes rôtis fumés et sauce au yogourt aux poivrons rouges