Tilapia Baked in Couscous
Elevate weeknight dinners with this delightful Tilapia Baked in Couscous recipe, a one-dish wonder that’s both healthy and full of flavor. Tender, flaky tilapia fillets are marinated with a zesty blend of olive oil, lemon juice, garlic, paprika, and cumin, then baked atop a fluffy bed of couscous infused with vibrant cherry tomatoes, diced zucchini, and fresh parsley. The couscous is prepped with savory chicken broth for added depth, while the entire dish bakes to perfection in just 25 minutes. Perfect for busy nights, this Mediterranean-inspired recipe is quick to prepare, loaded with nutritious ingredients, and makes for an elegant yet effortless meal.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1.5 cups Couscous
- 2 cups Chicken broth
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 pieces Garlic cloves, minced
- 1 cup Cherry tomatoes, halved
- 1 medium Zucchini, diced
- 3 tablespoons Parsley, chopped
- 1 teaspoon Paprika
- 1 teaspoon Cumin
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a large baking dish.
In a medium saucepan, bring chicken broth to a boil. Add couscous, remove from heat, cover, and let it sit for 5 minutes. Fluff with a fork and set aside.
In a small bowl, mix 2 tablespoons of olive oil, lemon juice, minced garlic, paprika, cumin, salt, and black pepper to form a marinade.
Place the tilapia fillets in the baking dish and brush generously with the prepared marinade. Let the fish sit for 10 minutes while you prepare the vegetables.
In a large mixing bowl, combine the cooked couscous, cherry tomatoes, diced zucchini, and chopped parsley. Add the remaining tablespoon of olive oil and stir to mix evenly.
Spread the couscous and vegetable mixture around the tilapia fillets in the baking dish, ensuring an even layer.
Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake for an additional 5 minutes to allow the tilapia to develop a light golden color.
Remove the dish from the oven and let it rest for 5 minutes. Serve warm, garnished with extra parsley, if desired.
Nutrition Facts
Calories |
299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 828 mg | 36% | |
| Total Carbohydrate | 22.1 g | 8% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 3.6 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 56 mg | 4% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 822 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
