Cal Smart Caper-Dill Dressed Tilapia
with Couscous, Tomatoes and Spinach- Tilapia
- Wheat
- Mustard
- Egg
- Milk
- Sulphites
- Tree nuts
- Wheat
- Egg
- Fish
- May contain traces of allergens
- Sesame
- Crustaceans
- Soy
- Gluten
- Mustard
Capers add a briny pop to this tilapia 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. Ingredients: Tilapia fillets • Baby tomatoes • Moroccan couscous (durum wheat semolina) (wheat) • Lemon • Spinach • Capers (capers, water, salt, vinegar, calcium chloride, potassium sorbate) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Dill • Garlic.
Ingredients
300 g
Tilapia
(Contains: Tilapia)
½ cup
Couscous
(Contains: Wheat)
113 g
Baby Tomatoes
1 unit(s)
Garlic, cloves
30 g
Capers
(Contains: Milk, Sulphites, Tree nuts, Wheat, Egg, Fish, May contain traces of allergens)
1 unit(s)
Lemon
7 g
Dill
56 g
Baby Spinach
½ tbsp
Dijon Mustard
(Contains: Fish, Milk, Sesame, Egg, Wheat, Crustaceans, Soy, Gluten, Sulphites, May contain traces of allergens, Mustard)
2 tbsp
Mayonnaise
(Contains: Egg, May contain traces of allergens, Mustard, Crustaceans, Fish, Gluten, Milk, Mustard, Sesame, Soy, Sulphites, Wheat)
Not included in your delivery
¼ tsp
Salt*
0.13 tsp
Pepper*
4 tsp
Oil*
Nutrition Values
Utensils
Cooking Steps
- To a medium pot, add 2/3 cup (1 1/3 cups) water and 1/8 tsp (1/4 tsp) salt. 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.
- 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.
- Heat a large non-stick pan over medium-high.
- 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 for 3-4 min per side, until golden-brown and cooked through.**
- Meanwhile, to a small bowl, add Dijon, mayo, chopped capers, half the lemon juice, 1 tsp (2 tsp) dill and half the garlic. (NOTE: Reference garlic and dill guides.)
- Season with salt and pepper, then stir to combine.
- To a large bowl, 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. (NOTE: Reference garlic and dill guides.)
- Season with salt and pepper, then stir to combine.
- 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.
If you've opted to get tilapia, season in the same way the recipe instructs you to season salmon. Cook for 3-4 min per side, until golden and cooked through.**
