Protein Swap | Air Fryer Tilapia with Smoky Roasted Red Pepper Dip
Couscous, Cucumber & Cabbage Salad
Cooking time
10 minutes
Servings
2/4
Calories
710 /serving
This recipe is a real picnic. Cooked in 10 minutes, it’s bright, fresh and hopeful, like a spring evening. Brush the tilapia with roasted red pepper spread, otherwise known as ajvar, before it takes the Air Fryer plunge. It comes out crisped and moist, with less oil and less mess than traditional frying techniques. Drop the fillets aboard an Italian-dressed couscous salad studded with cukes and cabbage. Flecked with smoky spices, the mayo dip is to die for.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 150g Shredded cabbage
- 3 Cucumbers
- 60ml Mayonnaise
- 45ml Cold-pressed Italian vinaigrette
- 15ml Ajvar (roasted red pepper spread)
- 100g Couscous
- 7g Catalonia & Beyond spices (coriander, smoked paprika, salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper, black pepper)
Contains: Eggs, Sulphites, Tilapia, Wheat
You will need:
Oil
Salt & pepper (S&P)
Basting brush
Small pot (or kettle)
Large heatproof bowl
Air fryer
Parchment paper
Total Fat
39 g
Saturated Fat
4 g
Sodium
530 mg
Total Carb
54 g
Sugars
5 g
Protein
38 g
Fibre
6 g
Preparation
Fry the tilapia
Preheat the air fryer to 400°F. Lightly oil the basket. In a small pot (or kettle), bring 1 cup water (double for 4 portions) to a boil. Pat the tilapia* dry with paper towel and rub with a drizzle of oil; season with ½ the spices and S&P. Brush with ½ the ajvar. Place on a small piece of parchment paper in the air fryer basket and fry, 4 to 6 min., until golden brown and cooked through.
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 salad
Meanwhile, thinly slice the cucumbers crosswise. In a medium bowl, combine the cucumbers, cabbage, vinaigrette and S&P.
Make the smoky dip
In a small bowl, combine the mayo, remaining ajvar and spices, and S&P.
Finish the salad & serve
To the bowl of salad, add the couscous; toss well. Divide the salad between your plates. Top with the tilapia and a dollop of the smoky dip. Serve the remaining smoky dip on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
