Pan Seared Tilapia
with Roasted White Wine Tomatoes and Herbed Couscous
Serves 2 (750 g) Get StartedThis site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.
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 (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 1/3 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%
- 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 (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.
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%
