Cal Smart Caper-Dill Dressed Tilapia
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Cal Smart Caper-Dill Dressed Tilapia

Cal Smart Caper-Dill Dressed Tilapia

with Couscous, Tomatoes and Spinach

Capers add a briny pop to this salmon dish with creamy Dijon-dill sauce. Underneath the tilapia, there's a bed of lemony couscous to soak up all those delicious flavours.

Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount.

Tags:
Calorie Smart
•Quick
Allergens:
Tilapia
•Wheat
•Mustard
•Egg

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

Preparation Time25 minutes
Cooking Time5 minutes
DifficultyMedium

Ingredients

serving amount

300 g

Tilapia

(Contains Tilapia)

½ cup

Couscous

(Contains Wheat)

113 g

Baby Tomatoes

1 unit(s)

Garlic, cloves

30 g

Capers

(May contain Tree nuts, Fish, Milk, Sulphites)

1 unit(s)

Lemon

7 g

Dill

56 g

Baby Spinach

½ tbsp

Dijon Mustard

(Contains Mustard May contain Crustaceans, Egg, Fish, Milk, Sesame, Soy, Sulphites, Wheat)

2 tbsp

Mayonnaise

(Contains Egg, Mustard May contain Wheat, Crustaceans, Fish, Mustard, Sesame, Soy, Milk, Sulphites, Egg)

Not included in your delivery

¼ tsp

Salt*

0.13 tsp

Pepper*

4 tsp

Oil*

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Nutrition Values

Calories490 kcal
Fat19 g
Saturated Fat3.5 g
Carbohydrate41 g
Sugar3 g
Dietary Fiber4 g
Protein39 g
Cholesterol80 mg
Sodium620 mg
Trans Fat0.1 g
Potassium900 mg
Calcium75 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

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

Instructions

Cook couscous
1
  • 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 the pot from heat, then add couscous. Stir to combine.
  • Cover and let stand, 5 min.
  • When couscous is tender, fluff with a fork.
Prep
2
  • Meanwhile, halve tomatoes.
  • Peel, then mince or grate garlic.
  • Drain capers, reserving brine, then pat dry with paper towels. Roughly chop one-quarter of the capers.
  • Zest lemon. Juice half the lemon, then cut remaining lemon into wedges.
  • Roughly chop dill.
  • Roughly chop spinach.
Cook tilapia
3
  • Heat a large non-stick pan over medium-high heat.
  • While the pan heats, pat tilapia dry with paper towels, then season with salt and pepper.
  • When the pan is hot, add 1 tsp (2 tsp) oil, then tilapia. 
  • Pan-fry until crispy, 2-3min. Flip and cook until golden-brown and cooked through, 2-3 min.**
Make caper-dill sauce
4
  • Meanwhile, add Dijon, mayo, chopped capers, half the lemon juice, 1 tsp (2 tsp) dill and half the garlic to a small bowl. (NOTE: Reference garlic and dill guides.)
  • Season with salt and pepper, then stir to combine.
Finish couscous
5
  • Add couscous, tomatoes, spinach, lemon zest, remaining capers, remaining lemon juice, reserved caper brine, 1 tbsp (2 tbsp) oil, remaining garlic and 1 tsp (2 tsp) dill to a large bowl. (NOTE: Reference garlic and dill guides.)
  • Season with salt and pepper, then stir to combine.
Finish and serve
6
  • Divide couscous between plates. 
  • Arrange tilapia over top, then drizzle with caper-dill sauce. 
  • Sprinkle any remaining dill over top, if desired. 
  • Serve lemon wedges alongside.
7

If you've opted for tilapia, prep and cook in the same way the recipe instructs you to prep and cook the salmon, then reduce cook time to 2-3 min per side.**

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