Seared Coconut Tilapia with Mango Salsa
and Turmeric Cauliflower and Cilantro CouscousCalories
:
760 kcalProtein
:
44g proteinTotal
:
20 minutesDifficulty
:
EasyQuick
High Protein
Very High Fibre
New
Allergens:
- Tilapia
- Wheat
- Cashews
- Gluten
- May contain traces of allergens
- Soy
- Sulphites
- Wheat
- Egg
- Milk
- Mustard
- Peanuts
- Sesame
- Fish
- Triticale
- Tree nuts
- Crustaceans
Ingredients: Tilapia fillets • Cauliflower • Mango • Red onion • Moroccan couscous (wheat) (durum wheat semolina) • Lime • Cashews • Shredded coconut • Cilantro • Cumin-turmeric blend (cumin, turmeric, silicon dioxide) • Chili pepper.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
300 g
Tilapia
(Contains: Tilapia)
285 g
Cauliflower
½ cup
Couscous
(Contains: Wheat May be present: Gluten)
1 unit(s)
Mango
1 unit(s)
Lime
1 unit(s)
Red Onion
7 g
Cilantro
28 g
Cashews, chopped
(Contains: Cashews May be present: Soy, Sulphites, Wheat, Egg, Milk, Mustard, Peanuts, Sesame)
2 tbsp
Shredded Coconut
(May be present: Fish, Mustard, Sulphites, Triticale, Milk, Peanuts, Sesame, Tree nuts, Egg, Soy, Wheat, Crustaceans)
4 g
Cumin-Turmeric Spice Blend
(May be present: Mustard, Peanuts, Wheat, Milk, Soy, Sulphites, Sesame, Tree nuts, Triticale)
1 unit(s)
Chili Pepper
Not included in your delivery
3 tbsp
Oil*
¼ tsp
Salt*
¼ tsp
Pepper*
Nutrition facts
Calories760 kcal
Fat35 g
Saturated Fat9 g
Carbohydrate73 g
Sugar23 g
Dietary Fiber10 g
Protein44 g
Cholesterol75 mg
Sodium430 mg
Potassium1500 mg
Calcium125 mg
Iron4.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Cooking Steps
1
- Before starting, preheat the oven to 450°F.
Wash and dry all produce. - Cut cauliflower into 1/2-inch pieces.
- Peel, then cut onion into 1/4-inch slices.
- To an unlined baking sheet, add cauliflower, onions, Cumin-Turmeric Spice Blend and 1 tbsp (2 tbsp) olive oil. Season with salt and pepper. Toss to coat. Roast in the middle of the oven for 18-22 min, stirring halfway, until tender.
2
- To a medium pot, add 2/3 cup (1 1/3 cups) water and 1 tsp (2 tsp) olive oil. Season with salt and pepper. Bring to a boil over high.
- Once boiling, stir in couscous. Remove the pot from heat, then cover and set aside for 5 min to allow couscous to rehydrate.
3
- Meanwhile, peel, pit, then cut mango into 1/4-inch pieces.
- Roughly chop cilantro.
- Zest, then juice lime.
- Finely chop chili, removing seeds for less heat. (TIP: We suggest using gloves when prepping chilies!)
- To a medium bowl, add mango, half the chilies, half the cilantro, half the lime juice and 1 tsp (2 tsp) olive oil. Season with salt and pepper. Stir to combine.
4
- Heat a large non-stick pan over medium-high.
- While pan heats, pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with salt and pepper. Rub 1 tsp (2 tsp) olive oil over tilapia.
- Sprinkle coconut over one side of tilapia, gently pressing with fingers to adhere.
- When hot, add 1 tbsp (2 tbsp) olive oil, then tilapia, coconut-sides down. Reduce heat to medium. Pan-fry for 3-4 min per side, until tilapia is cooked through.**
5
- Fluff couscous with a fork. Stir in lime zest.
- Drizzle remaining lime juice over roasted cauliflower and onions and toss to coat.
- Divide couscous between bowls.
- Top with veggies and tilapia.
- Spoon mango salsa over top.
- Sprinkle cashews, remaining cilantro and remaining chilies over top.
Customer reviews
Review summary
Updated on Aug 2026- Flavour: The mango salsa and seasoned cauliflower were highlights, though the fish and couscous were often described as bland without a sauce to tie everything together.
- Ease of prep: Several reviewers found the dish busier than expected, with the mango taking extra time to peel and chop; preparing the salsa first helps keep the workflow manageable.
- Suggestions: Add a light sauce — such as a turmeric-lime dressing or lime crème — to offset dryness, and consider boosting the fish's seasoning with garlic or additional spices for more flavour. Use butter instead of oil to help the coconut adhere better to the fish, and watch it closely to prevent burning.
- Leftovers: Reviewers noted the couscous can dry out, so storing it separately and adding a drizzle of lime juice or dressing when reheating helps revive the dish.
- Portions: The mango salsa was frequently noted as too small relative to the rest of the bowl; doubling it keeps the fish and couscous from feeling dry.
