SuperQuick Harissa-Spiced Tilapia Stew
with Tomato-Garlic Couscous and Feta- Tilapia
- Wheat
- Soy
- Sulphites
- Milk
- Soy
- Gluten
- May contain traces of allergens
- Wheat
- Crustaceans
- Fish
- Mustard
- Sesame
- Sulphites
- Milk
- Tree nuts
- Egg
- Peanuts
Ingredients: Tilapia fillets • Pearl couscous (wheat) (durum wheat semolina) • Baby tomato • Yellow onion • Spinach • Garlic spread (soy) (margarine (soybean oil, water, modified palm and palm kernel oils, salt, vegetable monoglycerides, soy lecithin, potassium sorbate, natural flavour, citric acid, annatto and turmeric, vitamin A palmitate, vitamin D2), garlic, onion powder, water, salt, vegetable mono and diglycerides, maltodextrin, citric acid, parsley, natural flavour, xanthan gum, potassium sorbate, natural colour, vitamin E) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Garlic puree (garlic, water, soybean oil, citric acid, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Vegetable stock powder (soy, sulphites) (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) • Harissa spice blend (spices, salt, garlic powder, canola oil, silicon dioxide, spice extract) • Parsley.
Ingredients
300 g
Tilapia
(Contains: Tilapia)
¾ cup
Pearl Couscous
(Contains: Wheat May be present: Soy, Gluten)
7 g
Harissa Spice Blend
113 g
Baby Tomatoes
1 tbsp
Garlic Puree
(May be present: Wheat, Crustaceans, Fish, Mustard, Gluten, Sesame, Sulphites, Soy, Milk, Tree nuts, Egg)
7.5 g
Vegetable Stock Powder
(Contains: Soy, Sulphites May be present: Milk, Mustard, Tree nuts, Peanuts, Sesame, Wheat)
56 g
Yellow Onion, chopped
56 g
Baby Spinach
¼ cup
Feta Cheese, crumbled
(Contains: Milk)
2 tbsp
Garlic Spread
(Contains: Soy May be present: Sulphites, Milk)
7 g
Parsley
Not included in your delivery
2 tbsp
Oil*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Cooking Steps
- Before starting, preheat the broiler to high.
- Wash and dry all produce.
- Heat a large pot over medium-high.
- When the pot is hot, add 1 tbsp (2 tbsp) oil, then couscous and onions. Cook for 2-3 min, until fragrant.
- Add garlic puree. Cook for 30 sec, until fragrant.
- Add stock powder and 1 1/2 cups (3 cups) water. Stir to combine. Cover and bring to a boil over high. Once boiling, reduce to medium. Simmer for 6-7 min, stirring occasionally, until couscous is tender and stew has thickened slightly.
- Remove from heat, then season with salt and pepper.
- Meanwhile, pat tilapia dry with paper towels. Cut into 1 1/2-inch pieces.
- Pierce tomatoes with a fork.
- On an unlined baking sheet, arrange tilapia, tomatoes, Harissa Spice Blend and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to combine.
- Broil in the middle of the oven for 5-6 min, until tomatoes blister and tilapia turns opaque.**
- Once couscous is tender, add spinach and garlic spread. Stir for 1 min, until spinach is wilted and garlic spread is melted. Season with salt and pepper.
- Divide couscous between bowls.
- Top with tilapia and tomatoes.
- Tear or roughly chop parsley.
- Sprinkle feta and parsley over top.
If you've opted to get tilapia, pat dry with paper towels then cut into 1 1/2-inch pieces. Cook in the same way recipe instructs you to cook shrimp.**
