Pineapple Soy Tilapia with Basil Couscous Recipe

Looking for an easy Pineapple Soy Tilapia with Basil Couscous recipe? Learn how to make Pineapple Soy Tilapia with Basil Couscous using healthy ingredients.


Submitted by maha-kisa

Makes 4 servings



from CE Sept/Oct 10, slightly modified - replaced most of basil with spinach, reduced oil.

Recipe Ingredients for Pineapple Soy Tilapia with Basil Couscous

170 g (about 1 1/3 cup) pineapple tidbits
60 g (2 cups, not packed) spinach
1 tbsp chopped basil leaves
1 tbsp low sodium soy sauce
4 tbsp lime juice (juice and zest of 1 lime)
16 g (2 tbsp) whole wheat flour
450 g tilapia fillet
1/2 tsp salt
1/4 tsp paprika
2 tsp olive oil, divided
1/2 cup vegetable broth
90 g (2/3 cup) uncooked whole wheat couscous
170 g (1 1/3 cups) frozen edamame

Recipe Directions for Pineapple Soy Tilapia with Basil Couscous

  1. Place half the pineapple in a mini-chopper blender or a food processor with spinach and half of basil, soy sauce and lime juice & zest. Blend until smooth, set aside

  2. Place flour on a sheet of wax paper. Season tilapia with salt and paprika, then press both sides of each piece into flour

  3. Heat a small saucepan over medium-high heat. Add 1 tsp olive oil and couscous and toast for 1 to 2 minutes, stirring often, until couscous gives off a nutty aroma. Add adamame, remaining pineapple and broth + 1 cup of water and bring to a boil, stirring once or twice. Turn off the heat and cover. let rest for 15 minutes, until liquid is absorbed.

  4. Meanwhile, heat a large skillet over medium-high heat. Add remaining tsp of olive oil. When oil is hot, add tilapia and cook 3 to 4 minutes per side, until a crisp crust forms and tilapia is cooked through. Remove couscous from heat and keep covered for 5 more minutes. Stir in remaining basil. Divide couscous mixture and tilapia evenly among 4 plates, then drizzle about 3 tbsp pineapple-soy-sauce mixture.

Categories

Main Dish

Nutrition Facts
Serving Size 292.7g
Amount Per Serving
Calories
364
Calories from Fat
85
% Daily Value*
Total Fat
9.5g
15%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
74mg
25%
Sodium
637mg
27%
Potassium
531mg
15%
Total Carbohydrates
32.1g
11%
Dietary Fiber
5.9g
24%
Sugars
5.3g
Protein
38.9g
Vitamin A 35% Vitamin C 70%
Calcium 19% Iron 16%
* 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
B
  Good points
  • Low in saturated fat
  • High in vitamin C
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