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SuperQuick Tomato-and-Olive-Topped Tilapia
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SuperQuick Tomato-and-Olive-Topped Tilapia

SuperQuick Tomato-and-Olive-Topped Tilapia

with Lemony Couscous

Transport your tastebuds to the sunny shores of the Mediterranean with this delish dish. Bursting with vibrant flavours, like juicy tomatoes and briny olives, this meal brings the tastes of coastal cuisine right to your table in under 15 minutes.

Ingredients: Tilapia fillets • Baby tomatoes • Moroccan couscous (durum wheat semolina) (wheat) • Lemon • Yellow onion • Roasted red pepper pesto (roasted red pepper, soybean oil, water, sunflower seeds, garlic, parmesan cheese (milk, bacterial culture, salt, lipase, calcium chloride, microbial enzyme, powdered cellulose), modified corn starch, salt, sugar, herbs, citric acid, spices, xanthan gum, potassium sorbate) (milk) • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Spinach • Mediterranean spice blend (dehydrated vegetables (garlic, onion, red bell pepper, tomato), salt, corn starch, spices and herbs, sugar, sumac, citric acid, silicon dioxide, canola oil, lemon oil, spice extract) • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites).

Tags:
SuperQuick
New
Low CO2
Allergens:
Tilapia
Hvede
Milk
Soja
Schwefeldioxide und Sulfite

The quantities provided above are averages only.

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time15 minutes
Cooking Time4 minutes
DifficultyEasy

Ingredients

serving amount

300 g

Tilapia

½ cup

Couscous

113 g

Baby Tomatoes

28 g

Baby Spinach

56 g

Yellow Onion, chopped

30 g

Mixed Olives

1 unit(s)

Lemon

¼ cup

Roasted Pepper Pesto

8 g

Mediterranean Spice Blend

7.5 g

Vegetable Stock Powder

Not included in your delivery

1 tbsp

Butter*

1 tbsp

Oil*

¼ tsp

Salt*

¼ tsp

Pepper*

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Nutrition Values

Calories560 kcal
Fat25 g
Saturated Fat7 g
Carbohydrate48 g
Sugar6 g
Dietary Fiber5 g
Protein39 g
Cholesterol90 mg
Sodium1500 mg
Trans Fat0.4 g
Potassium900 mg
Calcium100 mg
Iron3 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.

Utensils

Small pot
Measuring Spoons
Measuring Cups
Large Bowl
Zester
8x8" Baking Dish

Cooking Steps

Cook couscous
1
  • Before starting, preheat the broiler to high. Wash and dry all produce.
  • To a small pot, add stock powder, 1 tbsp (2 tbsp) butter and 2/3 cup (1 1/3 cups) water. 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 couscous aside for 5 min to rehydrate.
Make tomato-olive mixture
2
  • Pierce tomatoes with a fork.
  • Drain olives.
  • To a large bowl, add tomatoes, olives, onions, pesto, half the Mediterranean Spice Blend, 2 tbsp (4 tbsp) water and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper. Toss to coat.
Prep and broil fish
3
  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with salt, pepper and remaining Mediterranean Spice Blend.
  • Arrange tilapia in an 8x8-inch baking dish (9x13 for 4 servings). Drizzle 1/2 tbsp (1 tbsp) oil over top.
  • Top with tomato-olive mixture.
  • Broil in the top of the oven for 7-10 min, until tomato-olive mixture is lightly charred and tilapia is cooked through.**
  • While fish broils, zest, then juice half the lemon. Cut any remaining lemon into wedges.
Finish and serve
4
  • Fluff couscous with a fork. Stir in spinach, lemon zest and lemon juice.
  • Divide couscous between bowls.
  • Top with tilapia and any sauce in the baking dish.
  • Squeeze a lemon wedge over top, if you like.
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