Sweet and Spicy Tilapia over Couscous with Green Beans

Print

Hands down the fastest meal of the week. And, it sure didn’t taste like it. The flavors in the tilapia were tangy and sweet. I chose to leave the ‘spice’ out for the kids’ sake and added it at the table. Paired with simple couscous and green beans, it was a great meal. And an easy clean up too. Score!

Sweet and Spicy Tilapia

SERVINGS : 4 PEOPLE COOK TIME :  MINUTES PREP TIME :  MINUTES PASSIVE TIME :  MINUTES

INGREDIENTS

  • 4 tilapia fillets
  • 1/2 cup orange juiceabout 1 orange
  • 3 tablespoons lime juice
  • 1 tablespoon brown sugar
  • 1 tablespoon olive oil
  • 2 teaspoons low sodium soy sauce
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon cumin
  • 1/4 teaspoon ground red pepperoptional
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon paprika

DIRECTIONS

  1. Preheat the broiler on your oven.
  2. Combine all ingredients in a resealable bag. Let marinate at room temperature for about 15 or 20 minutes.
  3. Line a baking sheet with foil and lightly spray or oil with olive oil.
  4. Place the fillets in a single layer in the baking dish and pour marinade over them.
  5. Broil for about 8 minutes or until fish is opaque and flakes with a fork.

Nutritional Information

Serving Size 176g Calories 155 Fat 4 Sat Fat 1 Sodium 482 Carbs 8 Sugars 5 Fiber 0 Protein 21.

Couscous

SERVINGS : 4 PEOPLE PREP TIME :  MINUTES

INGREDIENTS

  • 1 1/2 cups couscous
  • 2 3/4 cups vegetable stock or water
  • 1/4 teaspoon salt

DIRECTIONS

  1. If you are buying a box of couscous, please follow the printed instructions. Otherwise,
  2. Bring stock or water to a boil.
  3. Add couscous, cover, and remove from heat.
  4. Let sit 5 minutes, remove lid and fluff with a fork.

Nutritional Information

Serving Size 235g Calories 254 Fat 1 Sat Fat 0 Sodium 239 Carbs 52 Sugars 1 Fiber 4 Protein 9.

Green Beans

SERVINGS : 4 PEOPLE PREP TIME :  MINUTES

INGREDIENTS

  • 1 pound green beanstrimmed
  • 2 tablespoons butteroptional
  • kosher salt and pepper

DIRECTIONS

  1. Place green beans in a pan, cover with water, bring to a boil, reduce to a simmer, and let cook about 3 minutes or until bright green and crisp tender.
  2. Drain water, add butter, toss to melt, and season with salt and pepper.

Nutritional Information

Serving Size: 121g Calories 86 Fat 5 Sat Fat 3 Sodium 48 Carbs 8 Fiber 3 Sugars 1 Protein 2.

NOTES

KID NOTE: Omit the ground red pepper from their portions.

VEGETARIAN TIP: Replace the fish with firm tofu. Saute instead of broiling. Add remaining marinade to pan toward the end of cooking and let thicken.

GLUTEN MODIFICATIONS: Use tamari instead of soy sauce and quinoa instead of couscous.

Leave a Reply