Mexican spiced baked tilapia - Extra large standard

Mexican-Spiced Baked Tilapia

over Pearl Couscous with Sautéed Veggies

600 cals

20 mins

Description

Let’s have some fun in the sun. Everything about this dish is bright and breezy… and easy! Slip fillets of white, flaky tilapia into the oven with our lively Mexican Moments seasoning blend to have, well, a Mexican moment of their own. Pearl couscous provides a nibbly-textured base to lay them on once they’re baked. Top it off with a radiant medley of veggies: tomato-blushed onions, sweet pepper and zucchini, dotted with olives.

Contains:

Sulphites, Tilapia, Wheat

Ingredients

for 2 servings

(Double for 4 portions)

  • 2 Tilapia fillets

  • 50g Sliced red onions

  • 1 Zucchini (green, yellow or heirloom)

  • 1 Sweet pepper

  • 30g Black olives

  • 165g Multicoloured pearl couscous

  • 200ml Tomato sauce

  • 30ml Vegetable demi-glace

  • 11g Mexican Moments spices (salt, chili powder, garlic, sugar, paprika, coriander seeds, black pepper, cumin, onion, oregano, lime oil)

Nutrition

Total fat

10g

Saturated Fat

2g

Sodium

1220mg

Total carbs

88g

Sugar

14g

Protein

43g

Fibres

9g

Recipe Instructions

Mexican-Spiced Baked Tilapia - Step #1 Boil the couscous
Step 1: Boil the couscous
Preheat the oven to 450°F. Bring a medium pot of salted water to a boil. Add the couscous; stir gently to separate. Boil, 8 to 12 min., until tender. Drain and rinse. Transfer to a bowl and toss with a drizzle of oil to prevent clumping; season with S&P.
Mexican-Spiced Baked Tilapia - Step #2 Mise en place
Step 2: Mise en place
Meanwhile, halve the zucchini lengthwise; thinly slice. Core and thinly slice the sweet pepper.
Mexican-Spiced Baked Tilapia - Step #3 Bake the tilapia
Step 3: Bake the tilapia
Pat the tilapia* dry with paper towel; season with ½ the spices and S&P. Arrange on a lined sheet pan and bake, 8 to 10 min., until cooked through.
Mexican-Spiced Baked Tilapia - Step #4 Sauté the vegetables
Step 4: Sauté the vegetables
Meanwhile, in a large pan, heat a generous drizzle of oil on medium-high. Add the onions and sauté, 2 to 3 min., until tender. Add the zucchini and sweet pepper. Sauté, 3 to 5 min., until browned and tender. Add the tomato sauce, demi-glace, 2 tbsp water (double for 4 portions), the remaining spices and S&P; bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, 1 to 2 min., until slightly thickened. Add the olives; stir well.
Mexican-Spiced Baked Tilapia - Step #5 Plate your dish
Step 5: Plate your dish
Divide the couscous between your plates. Top with the tilapia and a generous spoonful of the vegetables. Serve the remaining vegetables on the side. Bon appétit!