Cal Smart Caper-Dill Dressed Tilapia
with Couscous, Tomatoes and Spinach
Capers add a briny pop to this salmon 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.
The quantities provided above are averages only.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
300 g
Tilapia
(Contains Tilapia)
½ cup
Couscous
(Contains Wheat)
113 g
Baby Tomatoes
1 unit(s)
Garlic, cloves
30 g
Capers
(May contain Tree nuts, Fish, Milk, Sulphites)
1 unit(s)
Lemon
7 g
Dill
56 g
Baby Spinach
½ tbsp
Dijon Mustard
(Contains Mustard May contain Crustaceans, Egg, Fish, Milk, Sesame, Soy, Sulphites, Wheat)
2 tbsp
Mayonnaise
(Contains Egg, Mustard May contain Wheat, Crustaceans, Fish, Mustard, Sesame, Soy, Milk, Sulphites, Egg)
Not included in your delivery
¼ tsp
Salt*
0.13 tsp
Pepper*
4 tsp
Oil*
Nutrition Values
Utensils
Cooking Steps
- Add 2/3 cup (1 1/3 cups) water and 1/8 tsp (1/4 tsp) salt to a medium pot. 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 heat.
- 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 until crispy, 2-3min. Flip and cook until golden-brown and cooked through, 2-3 min.**
- Meanwhile, add Dijon, mayo, chopped capers, half the lemon juice, 1 tsp (2 tsp) dill and half the garlic to a small bowl. (NOTE: Reference garlic and dill guides.)
- Season with salt and pepper, then stir to combine.
- 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 to a large bowl. (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 for tilapia, prep and cook in the same way the recipe instructs you to prep and cook the salmon, then reduce cook time to 2-3 min per side.**
