avec chou-fleur au curcuma et couscous à la coriandre
Ingrédients: Filet de Tilapia • Chou-fleur • Mangue • Oignon rouge • Couscous marocain (blé) (semoule de blé dur) • Lime • Noix de cajou • Noix de coco râpée • Coriandre • Mélange d'épices cumin-curcuma (cumin, curcuma, dioxyde de silicium) • Piment.
Allergens
Tags
Tilapia
300 g
Chou-fleur
285 g
Couscous
0.5 cup
Mangue
1 unit(s)
Lime
1 unit(s)
Oignon rouge
1 unit(s)
Coriandre
7 g
Noix de cajou, hachées
28 g
Noix de coco, râpée
2 tbsp
Mélange d'épices cumin-curcuma
4 g
Piment
1 unit(s)
Huile
3 tbsp
Sel
0.25 tsp
Poivre
0.25 tsp
- Before starting, preheat the oven to 450°F.
Wash and dry all produce. - Cut cauliflower into 1/2-inch pieces.
- Peel, then cut onion into 1/4-inch slices.
- To an unlined baking sheet, add cauliflower, onions, Cumin-Turmeric Spice Blend and 1 tbsp (2 tbsp) olive oil. Season with salt and pepper. Toss to coat. Roast in the middle of the oven for 18-22 min, stirring halfway, until tender.
- To a medium pot, add 2/3 cup (1 1/3 cups) water and 1 tsp (2 tsp) olive oil. 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 aside for 5 min to allow couscous to rehydrate.
- Meanwhile, peel, pit, then cut mango into 1/4-inch pieces.
- Roughly chop cilantro.
- Zest, then juice lime.
- Finely chop chili, removing seeds for less heat. (TIP: We suggest using gloves when prepping chilies!)
- To a medium bowl, add mango, half the chilies, half the cilantro, half the lime juice and 1 tsp (2 tsp) olive oil. Season with salt and pepper. Stir to combine.
- Heat a large non-stick pan over medium-high.
- While pan heats, pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with salt and pepper. Rub 1 tsp (2 tsp) olive oil over tilapia.
- Sprinkle coconut over one side of tilapia, gently pressing with fingers to adhere.
- When hot, add 1 tbsp (2 tbsp) olive oil, then tilapia, coconut-sides down. Reduce heat to medium. Pan-fry for 3-4 min per side, until tilapia is cooked through.**
- Fluff couscous with a fork. Stir in lime zest.
- Drizzle remaining lime juice over roasted cauliflower and onions and toss to coat.
- Divide couscous between bowls.
- Top with veggies and tilapia.
- Spoon mango salsa over top.
- Sprinkle cashews, remaining cilantro and remaining chilies over top.
760
kcal
Calories
35
g
Fat
9
g
Saturated Fat
73
g
Carbohydrate
23
g
Sugar
10
g
Dietary Fiber
44
g
Protein
75
mg
Cholesterol
430
mg
Sodium
0
g
Trans Fat
1500
mg
Potassium
125
mg
Calcium
4.5
mg
Iron
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