Pineapple Soy Tilapia with Basil Couscous |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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from CE Sept/Oct 10, slightly modified - replaced most of basil with spinach, reduced oil. Ingredients:
170 g (about 1 1/3 cup) pineapple tidbits |
60 g (2 cups, not packed) spinach |
1 tbsp chopped basil leaves |
1 tbsp low sodium soy sauce |
4 tbsp lime juice (juice and zest of 1 lime) |
16 g (2 tbsp) whole wheat flour |
450 g tilapia fillet |
1/2 tsp salt |
1/4 tsp paprika |
2 tsp olive oil, divided |
1/2 cup vegetable broth |
90 g (2/3 cup) uncooked whole wheat couscous |
170 g (1 1/3 cups) frozen edamame |
Directions:
1. Place half the pineapple in a mini-chopper blender or a food processor with spinach and half of basil, soy sauce and lime juice & zest. Blend until smooth, set aside
2. Place flour on a sheet of wax paper. Season tilapia with salt and paprika, then press both sides of each piece into flour
3. Heat a small saucepan over medium-high heat. Add 1 tsp olive oil and couscous and toast for 1 to 2 minutes, stirring often, until couscous gives off a nutty aroma. Add adamame, remaining pineapple and broth + 1 cup of water and bring to a boil, stirring once or twice. Turn off the heat and cover. let rest for 15 minutes, until liquid is absorbed.
4. Meanwhile, heat a large skillet over medium-high heat. Add remaining tsp of olive oil. When oil is hot, add tilapia and cook 3 to 4 minutes per side, until a crisp crust forms and tilapia is cooked through. Remove couscous from heat and keep covered for 5 more minutes. Stir in remaining basil. Divide couscous mixture and tilapia evenly among 4 plates, then drizzle about 3 tbsp pineapple-soy-sauce mixture.
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