Mexican-Spiced Baked Tilapia
over Pearl Couscous with Sautéed Veggies
Cooking time
20 minutes
Servings
2/4
Calories
650 /serving
Let’s have some fun in the fall sun. Everything about this dish is bright and breezy… and easy! Slip fillets of white, flaky tilapia into the oven with our lively Mexican Moments seasoning blend to have, well, a Mexican moment of their own. Pearl couscous provides a nibbly-textured base to lay them on once they’re baked. Top it off with a radiant medley of veggies: tomato-blushed onions, sweet pepper and zucchini, dotted with olives.
We will send you:
- 2 Tilapia fillets
- 50g Sliced red onions
- 1 Green zucchini
- 1 Sweet pepper
- 30g Olives
- 165g Multicoloured pearl couscous
- 200ml Tomato sauce
- 30ml Vegetable demi-glace
- 11g Mexican Moments spices (salt, chili powder, garlic, sugar, paprika, coriander seeds, black pepper, cumin, onion, oregano, lime oil)
Contains: Sulphites, Tilapia, Wheat
You will need:
Medium pot
Large pan
Strainer
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
15 g
Saturated Fat
2 g
Sodium
1370 mg
Total Carb
89 g
Sugars
14 g
Protein
43 g
Fibre
9 g
Preparation
Boil the couscous
Preheat the oven to 450°F. Bring a medium pot of salted water to a boil. Add the couscous; stir gently to separate. Boil, 8 to 12 min., until tender. Drain and rinse. Transfer to a bowl and toss with a drizzle of oil to prevent clumping; season with S&P.
Mise en place
Meanwhile, halve the zucchini lengthwise; thinly slice crosswise. Core and thinly slice the sweet pepper lengthwise.
Bake the tilapia
Pat the tilapia* dry with paper towel; season with ½ the spices and S&P. Arrange on a lined sheet pan and bake, 8 to 10 min., until cooked through.
Sauté the vegetables
Meanwhile, in a large pan, heat a generous drizzle of oil on medium-high. Add the onions and sauté, 2 to 3 min., until tender and fragrant. Add the zucchini and sweet pepper. Sauté, 3 to 5 min., until browned and tender. Add the tomato sauce, demi-glace, 2 tbsp water (double for 4 portions), the remaining spices and S&P; bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, 1 to 2 min., until slightly thickened. Add the olives; stir well.
Plate your dish
Divide the couscous between your plates. Top with the tilapia and a generous spoonful of the vegetables. Serve the remaining vegetables on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
