Time-Saver Garlicky Baked Tilapia
over Pearl Couscous Summer Salad
Cooking time
15 minutes
Servings
4
Calories
590 /serving
This quick and easy dinner captures the vibe as the school year winds down and summer officially begins. The fish is light and flaky, and the nibbly couscous salad is jam-packed with green peas and tomatoes in an Italian vinaigrette.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Scallion
- 3 Tomatoes
- 2 Garlic cloves
- 330g Multicoloured pearl couscous
- 150g Green peas
- 90ml Cold-pressed Italian vinaigrette
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red pepper bell, vinegar powder, yeast extract, green pepper bell, canola oil, paprika, cellulose, turmeric, Cayenne pepper, citric acid)
Contains: Sulphites • Tilapia • Wheat
You will need:
Large pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
Total Fat
14 g
Saturated Fat
2 g
Sodium
490 mg
Total Carb
73 g
Sugars
7 g
Protein
43 g
Fibre
5 g
Preparation
Boil the couscous & peas
- Preheat the oven to 450°F. Bring a large pot of salted water to a boil.
- Add the couscous; stir gently to separate.
- Boil, 8 to 12 min., until tender.
- In the last 2 min., add the peas.
- Drain and rinse.
- Return to the pot and toss with a drizzle of oil to prevent clumping; season with S&P.
Bake the tilapia
- Meanwhile, mince the garlic.
- Pat the tilapia* dry; rub with the spices, garlic, a drizzle of oil and S&P.
- Arrange on a lined sheet pan and bake, 6 to 8 min., until cooked through.
Mise en place
- Meanwhile, medium-dice the tomatoes.
- Thinly slice the scallion crosswise.
Make the couscous salad
- To the pot of couscous and peas, add the tomatoes, scallion and vinaigrette; toss well.
Plate your dish
- Divide the couscous salad between your plates.
- Top with the tilapia. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
