Sweet and Spicy Tilapia over Couscous with Green Beans

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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 juice, about 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 pepper, optional
  • 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 beans, trimmed
  • 2 tablespoons butter, optional
  • 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.

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