Pan Seared Tilapia with Roasted White Wine Tomatoes and Herbed Couscous
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Work is tough, but your meals shouldn't be. Trying to cook fish without it being fishy or overcooked can be quite a feat. This one-pan meal tilapia dish zips through all those challenges for you. It is zesty, vibrant, and packed with wholesomeness! Simply heat and mix on a pan for 10 minutes and your healthy weekday lunch or dinner will be ready!
Ingredients: Water, Tilapia fillet, Cherry tomato, Couscous, White wine, Canola oil, Unsalted butter, Vegetable bouillon (glucose solids, dehydrated vegetables, salt, corn starch, hydrolyzed corn protein, spices, canola oil, paprika, yeast extract, natural flavour, citric acid, caramel powder), Lemon juice (water, concentrated lemon juice, sulfites, lemon oil), Garlic, Herbs, Spices, Kosher salt.
Contains: Wheat, Milk, Fish, Sulphites.
Produced in a facility where other food allergens could be present.
Cooking Instructions
- In a large non-stick pan, add the contents of the couscous pouch with 1/2 cup water. Cook over medium low heat for 3-4 min, continually stirring until the couscous is warmed through.
- In a second large non-stick pan, add the tilapia pouch followed by the tomatoes on top with 2 tbsp water.
- Cook over medium high heat for 5-6 min, stirring often until the sauce has thickened and the fish is warmed through.
- Serve the tilapia, white wine sauce and tomatoes over the couscous and enjoy!
Ingredients
Ingredients: Water, Tilapia fillet, Cherry tomato, Couscous, White wine, Canola oil, Unsalted butter, Vegetable bouillon (glucose solids, dehydrated vegetables, salt, corn starch, hydrolyzed corn protein, spices, canola oil, paprika, yeast extract, natural flavour, citric acid, caramel powder), Lemon juice (water, concentrated lemon juice, sulfites, lemon oil), Garlic, Herbs, Spices, Kosher salt.
Contains: Wheat, Milk, Fish, Sulphites.
Produced in a facility where other food allergens could be present.
Nutrition Info
Per 1/3 serving (250g)
Ingredient
Amount
% DV
Calories
390
Fat
11 g
14%
Saturated Fat
3 g
15%
Trans Fat
0 g
Carbohydrate
41 g
Fiber
4 g
13 %
Sugars
0 g
Protein
22 g
Cholesterol
50 mg
Sodium
560 mg
20%
Potassium
380 mg
8%
Calcium
50 mg
4%
Iron
1.7 mg
10%
- In a large non-stick pan, add the contents of the couscous pouch with 1/2 cup water. Cook over medium low heat for 3-4 min, continually stirring until the couscous is warmed through.
- In a second large non-stick pan, add the tilapia pouch followed by the tomatoes on top with 2 tbsp water.
- Cook over medium high heat for 5-6 min, stirring often until the sauce has thickened and the fish is warmed through.
- Serve the tilapia, white wine sauce and tomatoes over the couscous and enjoy!
Ingredients: Water, Tilapia fillet, Cherry tomato, Couscous, White wine, Canola oil, Unsalted butter, Vegetable bouillon (glucose solids, dehydrated vegetables, salt, corn starch, hydrolyzed corn protein, spices, canola oil, paprika, yeast extract, natural flavour, citric acid, caramel powder), Lemon juice (water, concentrated lemon juice, sulfites, lemon oil), Garlic, Herbs, Spices, Kosher salt.
Contains: Wheat, Milk, Fish, Sulphites.
Produced in a facility where other food allergens could be present.
Per 2/5 Package (300 g)
Ingredient
Amount
% DV
Calories
390
Fat
11 g
14%
Saturated Fat
3 g
15%
Trans Fat
0 g
Carbohydrate
41 g
Fiber
4 g
13 %
Sugars
0 g
Protein
22 g
Cholesterol
50 mg
Sodium
560 mg
20%
Potassium
380 mg
8%
Calcium
50 mg
4%
Iron
1.7 mg
10%