Carb-Wise: Warmly Spiced Tilapia Stew
over Fluffy Couscous with Roasted Zucchini
Cooking time
20 minutes
Servings
2/4
Calories
550 /serving
In a nod to North African cuisine, you’ll ladle this vibrant fish stew out over a mound of fluffy couscous at serving time. And it won’t take long—only 20 minutes—to get it to the table. Tinged with roasted pepper and tomato paste, the base is riched up with coconut milk so that every bite lingers in your mouth. Drop roasted slices of warmly spiced zucchini onto each plate to complete this pretty picture.
We will send you:
- 2 Tilapia fillets
- 2 Garlic cloves
- 1 Shallot (or onion)
- 2 Zucchini (green, yellow or heirloom)
- 165ml Coconut milk
- 1 Roasted pepper
- 100g Couscous
- 15ml Tomato paste
- 8g Tandoori Trip spices (garlic purée, sea salt, paprika, ginger purée, coriander, Kashmiri chili powder, cumin, mint, turmeric, black peppercorn, fennel, cinnamon, star anise)
Contains: Tilapia, Wheat
You will need:
Small pot (or kettle)
Large pan (non-stick if possible)
Sheet pan
Grater
Oil
Salt & pepper (S&P)
Large heatproof bowl
Parchment paper
Total Fat
22 g
Saturated Fat
12 g
Sodium
460 mg
Total Carb
53 g
Sugars
6 g
Protein
38 g
Fibre
6 g
Preparation
Roast the zucchini
Preheat the oven to 450°F. In a small pot (or kettle), bring 1 cup water (double for 4 portions) to a boil. Halve the zucchini lengthwise; cut into ½ inch pieces on an angle. On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 7 to 9 min., until browned and tender.
Cook the couscous
Meanwhile, in a large heatproof bowl, combine the couscous and boiling water. Cover and let sit for 5 min. Fluff and keep warm.
Start the tilapia
Meanwhile, in a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Pat the tilapia dry with paper towel; season with ½ the remaining spices and S&P. Cook, 1 to 2 min., until partially cooked. Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Mise en place
Halve, peel and thinly slice the shallot. Thinly slice the roasted pepper. Grate the garlic.
Make the stew & finish the tilapia
In the reserved pan, heat a drizzle of oil on medium. Cook the shallot and tomato paste, stirring frequently, 2 to 3 min., until beginning to caramelize. Add the roasted pepper and garlic. Cook, stirring frequently, 30 sec. to 1 min., until fragrant. Add the coconut milk, ¼ cup water (double for 4 portions), the remaining spices and S&P; bring to a boil. Reduce the heat to simmer and return the tilapia. Cook, 2 to 3 min., until the tilapia* is cooked through and the stew has thickened.
Plate your dish
Divide the couscous between your plates. Top with the stew, tilapia and zucchini. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
