Provençal-Style Tilapia
with Colourful Veggies & Pearl Couscous
Cooking time
25 minutes
Servings
4
Calories
500 /serving
Here’s a fish dish full of bright ideas for family dinner. Taking a page from sunny Provençal, sweet pepper and juicy red tomatoes bring spots of colour to the plates, while fresh thyme adds a gentle herby note. Serve the perfectly flaky white tilapia over pearl couscous that kids love to nibble on.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 6g Thyme
- 3 Garlic cloves
- 1 Celery stalk
- 1 Sweet pepper
- 2 Tomatoes
- 330g Multicoloured pearl couscous
- 20g Mediterranean Shores spices (paprika, garlic, salt, roasted garlic, black pepper, sun-dried tomato, tomato, red bell pepper, oregano, mustard, rosemary)
Contains: Mustard, Sulphites, Tilapia, Wheat
You will need:
Large high-sided pan
Large pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
5 g
Saturated Fat
1 g
Sodium
380 mg
Total Carb
75 g
Sugars
6 g
Protein
41 g
Fibre
6 g
Preparation
Boil the couscous
Bring a large 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 ⅓ of the spices and S&P.
Mise en place
Meanwhile, thinly slice the celery crosswise. Medium-dice the tomatoes. Halve, core and medium-dice the sweet pepper. Pick the thyme leaves off the stems; roughly chop the leaves. Mince the garlic. Pat the tilapia dry with paper towel; season with ½ the remaining spices and S&P.
Start the vegetables
In a large, high-sided pan, heat a drizzle of oil on medium-high. Add the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the sweet pepper, celery, thyme, remaining spices and S&P. Sauté, 2 to 3 min., until beginning to soften.
Finish the vegetables & cook the tilapia
To the pan of vegetables, add the tomatoes and 1 cup water. Cook, stirring occasionally, 1 to 2 min., until beginning to soften. Add the tilapia* and spoon over some of the vegetables and sauce. Cover and cook, spooning the sauce over halfway, 3 to 6 min., until cooked through and the vegetables are tender.
Plate your dish
Divide the couscous between your plates. Top with the vegetables, tilapia and sauce. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
