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Couscous Encrusted Tilapia Recipe

Looking for an easy Couscous Encrusted Tilapia recipe? Learn how to make Couscous Encrusted Tilapia using healthy ingredients.


Submitted by audesi

Makes 4 servings



From RecipeZaar. By Queen of Everything "Inspired by a recipe that Tyler Florence presented on How To Boil Water. I borrowed the technique and adapted it to fit the ingredients that I had on hand." Add salt, pepper and lemon juice as you want. Measurements are only so nutrition information can be calculated.

Recipe Ingredients for Couscous Encrusted Tilapia

1/2 cup fresh parsley, chopped
1/4 cup sun-dried tomato, chopped
1/4 cup roasted red pepper, chopped
3 tablespoons olives, green, chopped
3 tablespoons toasted pine nuts, chopped
1/4 cup olive oil
1/4 cup white wine
1/4 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups couscous
1 1/2 lbs. tilapia fillets
2 cups water
1 tablespoon lemon juice

Recipe Directions for Couscous Encrusted Tilapia

  1. Preheat the oven to 375 degrees F.

  2. Stir together sun-dried tomatoes, red peppers, olives, pine nuts, olive oil, parsley, salt& pepper& couscous.

  3. Place tilapia in a single layer in a baking dish and drizzle with wine, salt & pepper.

  4. Spread couscous mixture over the top of the fish, filling in the whole dish.

  5. Pour the water over the entire thing, being careful not to disturb the couscous.

  6. Bake for 25 minutes.

  7. Serve with a squeeze of fresh lemon juice.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 424.7g
Amount Per Serving
Calories
589
Calories from Fat
194
% Daily Value*
Total Fat
21.5g
33%
Saturated Fat
3.2g
16%
Trans Fat
0.0g
Cholesterol
84mg
28%
Sodium
322mg
13%
Potassium
337mg
10%
Total Carbohydrates
55.0g
18%
Dietary Fiber
4.5g
18%
Sugars
1.0g
Protein
41.8g
Vitamin A 22% Vitamin C 64%
Calcium 4% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C-
  Good points
  • Very low in sugar
  • High in vitamin C
  •   Bad points
  • Contains alcohol
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