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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (495g) Recipe makes 4 servings |
||
| Calories 603 | ||
| Calories from Fat 200 | (33%) | |
| Amount Per Serving | %DV | |
| Total Fat 22.3g | 34% | |
| Saturated Fat 3.4g | 16% | |
| Monounsaturated Fat 12.7g | ||
| Polyunsaturated Fat 4.5g | ||
| Trans Fat 0.0g | ||
| Cholesterol 85mg | 28% | |
| Sodium 391mg | 16% | |
| Potassium 842mg | 24% | |
| Total Carbohydrate 54.4g | 18% | |
| Dietary Fiber 4.5g | 17% | |
| Sugars 1.7g | ||
| Protein 44.2g | 88% | |
Ingredients
- 1/2 cup fresh parsley, chopped
- 1/4 cup sun-dried tomato, chopped
- 1/4 cup roasted red pepper, chopped
- 3 tablespoons chopped green olives
- 3 tablespoons toasted pine nuts, chopped
- 1/4 cup olive oil
- 1/4 cup white wine
- salt
- pepper
- 1 1/2 cups couscous
- 1 1/2 lbs tilapia fillets
- 2 cups water
- lemon
Directions
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.
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- Course > Main Dish > One-Dish Meal
- Main Ingredient > Seafood > Fish > Freshwater > Tilapia
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- Preparation > Time to Make > < 60 mins
- Preparation > Simple > Beginner Cook
- Dietary > Lighter Fare > Healthy
- Dietary > Low in... > Low Sodium
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Featured Reviews for This Recipe
From: Chef #619938
On Oct 18, 2007
The flavor was inspiringly fresh. I enjoyed the sweetness of the dried tomatos
From: Mysterygirl
On Sep 24, 2007
I omitted the olives (I don't like them) and the pine nuts. I found this to be very tasty and easy. Next time I may add little bit more of the tomatos and red peppers though since I won't be adding the olives. I will definitely make this one again.
From: justcallmetoni
On Feb 16, 2006
A delicious and healthy meal comes together quite quickly here. Just as the chef improvised to suit the availability of ingredients in her kitchen, so did I. Had to skip the pinenuts and replaced the white wine with a quick splash of white balsamic vinegar. Also reduced the amount of oil by half to keep this low calorie. The couscous creates a lovely layer over the fish that keeps it wonderfully tender. Yet, even in the time allotted the fish does grab some nice flavor from the additions to the topping. The squeeze of lemon is a must as it really give a nice pop to the dish. Thanks!!
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