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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 (Wine, Salt, Sulphites), Canola oil, Unsalted butter, Vegetable bouillon (Glucose solids, Dehydrated vegetables (Tomato, Onion, Carrot, Green and red bell peppers, Leek, Celery, Garlic, Beet) Salt, Corn starch, Hydrolyzed corn protein, Spices, Canola oil, Paprika, Yeast extract, Natural flavour, Citric acid, Caramel powder (Sulphites)), Lemon juice (Water, Concentrated lemon juice, Sulfites, Lemon oil), Garlic, Italian parsley, Tarragon, Granulated garlic, Kosher salt, Black pepper, Smoked paprika, Basil

Contains: Milk, Fish, Sulphites

Produced in a facility where other food allergens could be present. 

Cooking Instructions

  1. 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.
  2. In a second large non-stick pan,  add the tilapia pouch followed by the tomatoes on top with 2 tbsp water.
  3. Cook over medium high heat for 5-6 min, stirring often until the sauce has thickened and the fish is warmed through.
  4. Serve the tilapia, white wine sauce and tomatoes over the couscous and enjoy!

Ingredients

Ingredients: Water, Tilapia fillet, Cherry tomato, Couscous, White wine (Wine, Salt, Sulphites), Canola oil, Unsalted butter, Vegetable bouillon (Glucose solids, Dehydrated vegetables (Tomato, Onion, Carrot, Green and red bell peppers, Leek, Celery, Garlic, Beet) Salt, Corn starch, Hydrolyzed corn protein, Spices, Canola oil, Paprika, Yeast extract, Natural flavour, Citric acid, Caramel powder (Sulphites)), Lemon juice (Water, Concentrated lemon juice, Sulfites, Lemon oil), Garlic, Italian parsley, Tarragon, Granulated garlic, Kosher salt, Black pepper, Smoked paprika, Basil.

Contains: Milk, Fish, Sulphites.
Produced in a facility where other food allergens could be present.

Nutrition Info

Per 1 serving 250g

Ingredient

Amount

% DV

Calories

330

Fat

9g

12%

Saturated Fat

2.5g

13%

Trans Fat

0g

Cholesterol

40mg

Sodium

460mg

20%

Carbohydrate

35g

Fiber

3g

12%

Sugars

0g

Protein

19g

Calcium

50mg

4%

Iron

1.7mg

10%

Potassium

410mg

8%

  1. 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.
  2. In a second large non-stick pan,  add the tilapia pouch followed by the tomatoes on top with 2 tbsp water.
  3. Cook over medium high heat for 5-6 min, stirring often until the sauce has thickened and the fish is warmed through.
  4. Serve the tilapia, white wine sauce and tomatoes over the couscous and enjoy!

Ingredients: Water, Tilapia fillet, Cherry tomato, Couscous, White wine (Wine, Salt, Sulphites), Canola oil, Unsalted butter, Vegetable bouillon (Glucose solids, Dehydrated vegetables (Tomato, Onion, Carrot, Green and red bell peppers, Leek, Celery, Garlic, Beet) Salt, Corn starch, Hydrolyzed corn protein, Spices, Canola oil, Paprika, Yeast extract, Natural flavour, Citric acid, Caramel powder (Sulphites)), Lemon juice (Water, Concentrated lemon juice, Sulfites, Lemon oil), Garlic, Italian parsley, Tarragon, Granulated garlic, Kosher salt, Black pepper, Smoked paprika, Basil.

Contains: Milk, Fish, Sulphites.
Produced in a facility where other food allergens could be present.

Per 1 serving 250g

Ingredient

Amount

% DV

Calories

330

Fat

9g

12%

Saturated Fat

2.5g

13%

Trans Fat

0g

Cholesterol

40mg

Sodium

460mg

20%

Carbohydrate

35g

Fiber

3g

12%

Sugars

0g

Protein

19g

Calcium

50mg

4%

Iron

1.7mg

10%

Potassium

410mg

8%