SuperQuick Tilapia Couscous Bowls
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SuperQuick Tilapia Couscous Bowls

SuperQuick Tilapia Couscous Bowls

with Mint Yogurt

This dish features tilapia simmered in rich, aromatic curry sauce and served over fluffy couscous. Finished with a generous sprinkling of fresh cilantro, you'll get bursts of taste and texture in every bite.

Ingredients: Tilapia fillets • Sweet bell pepper • Greek yogurt (skim milk, cream, active bacterial cultures) (milk) • Moroccan couscous (durum wheat semolina) (wheat) • Yellow onion • Mild curry paste (water, onions, tomato paste, vinegar, vegetable oil, garlic, modified corn starch, garlic powder, salt, curry powder, spices, xanthan gum, citric acid, caramel, potassium sorbate, sodium benzoate) • Tomato sauce (water, tomato paste, modified corn starch, soybean oil, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Garlic puree (garlic puree, soybean oil, water, citric acid, phosphoric acid, xanthan gum, potassium sorbate, sodium benzoate) • Middle eastern spice blend (spices (including mustard) and herbs, dehydrated vegetables (garlic, onion), salt, dextrose, silicon dioxide, canola oil) (mustard) • Cilantro.

Tags:
SuperQuick
Allergens:
Tilapia
Wheat
Mustard
Milk

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

Preparation Time10 minutes
Cooking Time5 minutes
DifficultyEasy

Ingredients

serving amount

300 g

Tilapia

(Contains Tilapia)

½ cup

Couscous

(Contains Wheat)

56 g

Yellow Onion, chopped

2 tbsp

Curry Paste

(May contain Mustard, Milk, Fish, Gluten, Soy, Crustaceans, Egg, Sesame, Sulphites, Wheat, Tree nuts)

1 tbsp

Middle Eastern Seasoning

(Contains Mustard May contain Mustard, Milk, Sulphites, Tree nuts, Soy, Peanuts, Triticale, Wheat, Sesame)

1 unit

Greek Yogurt

(Contains Milk)

1 unit

Sweet Bell Pepper

1 tbsp

Garlic Puree

(May contain Wheat, Crustaceans, Fish, Mustard, Gluten, Sesame, Sulphites, Soy, Milk, Tree nuts, Egg)

2 tbsp

Tomato Sauce Base

(May contain Mustard, Milk, Tree nuts, Fish, Egg, Sesame, Crustaceans, Gluten, Sulphites, Soy, Wheat)

7 g

Cilantro

Not included in your delivery

½ tbsp

Oil*

1 tbsp

Unsalted Butter*

(Contains Milk)

¼ tsp

Sugar*

0.13 tsp

Salt*

0.13 tsp

Pepper*

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Nutrition Values

Calories530 kcal
Fat16 g
Saturated Fat6 g
Carbohydrate53 g
Sugar9 g
Dietary Fiber6 g
Protein44 g
Cholesterol95 mg
Sodium730 mg
Trans Fat0.3 g
Potassium1100 mg
Calcium150 mg
Iron3.5 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.

Utensils

Small Bowl
Medium Pot
Measuring Spoons
Measuring Cups
Large Non-Stick Pan

Instructions

Prep
1
  • Core, then cut pepper into 1/4-inch small pieces. 
  • Add yogurt, 1/2 tbsp (1 tbsp) oil and 1/4 tsp (1/2 tsp) sugar to a small bowl. Season with salt and pepper, then stir to combine. Set aside. 
Cook couscous
2
  • Add 2/3 cup (1 1/3 cups) water and 1/8 tsp (1/4 tsp) salt to a medium pot.
  • Cover and bring to a boil over high heat.
  • Once boiling, remove from heat, then add couscous. Stir to combine.
  • Cover and let stand for 5 min.
Cook tilapia and veggies
3
  • Meanwhile, pat tilapia dry with paper towel, then cut into 2-inch pieces. 
  •  Heat a large non-stick pan over medium-high heat.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then onions and peppers. Cook, stirring occasionally, until veggies are tender crisp, 2-3 min.
  • Add tilpaia. Cook, stirring occasionally, until cooked through, 2-3 min.**
Finish tilapia and veggies
4
  • Add Middle Eastern Seasoning, garlic puree, curry paste, tomato sauce base and 1/2 cup (1 cup) water to the pan. 
  • Cook stirring often, until combined, 1-2 min. Season with salt and pepper.
Finish and serve
5
  • Add 1 tbsp (2 tbsp) butter to the couscous, then season with salt and fluff with a fork.
  • Divide couscous between plates.
  • Top with tilapia and veggies. 
  • Dollop yogurt sauce over top. 
  • Tear cilantro leaves over top. 
Modularity step (under step 3)
6

If you've opted to get tilapia, pat dry with paper towels then cut into 2-inch pieces. Cook tilapia in the same way the recipe instructs you to cook the shrimp.**