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Cal Smart Caper-Dill Dressed Tilapia
with Couscous, Tomatoes and Spinach
Capers add a briny pop to this tilapia 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.
Ingredients: Tilapia fillets • Baby tomatoes • Moroccan couscous (durum wheat semolina) (wheat) • Lemon • Spinach • Capers (capers, water, salt, vinegar, calcium chloride, potassium sorbate) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Dill • Garlic.
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 Milk, Sulphites, Tree nuts, Wheat, Egg, Fish)
1 unit(s)
Lemon
7 g
Dill
56 g
Baby Spinach
½ tbsp
Dijon Mustard
(Contains Mustard May contain Fish, Milk, Soy, Wheat, Tree nuts, Egg, Sulphites, Mustard, Crustaceans, Sesame, Gluten)
2 tbsp
Mayonnaise
(Contains Mustard, Egg May contain Crustaceans, Soy, Egg, Wheat, Gluten, Sesame, Milk, Fish, Tree nuts, Sulphites, Mustard)
Not included in your delivery
¼ tsp
Salt*
0.13 tsp
Pepper*
4 tsp
Oil*
Nutrition Values
Utensils
Instructions
- 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, 2-3 min. 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 to get tilapia, season it in the same way the recipe instructs you to season the salmon. Cook tilapia until golden-brown and cooked through, 2-3min per side.**
