Couscous Encrusted Tilapia Recipes

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CRISPY ZA'ATAR FISH WITH ISRAELI COUSCOUS, SWISS CHARD, AND FETA

Za'atar is a pre-made spice blend of aromatic dried thyme or oregano, tart sumac, and nutty sesame seeds. Here, it flavors fish fillets served over a warm salad of wilted chard, crisp pomegranate seeds, briny olives, and salty feta.

Provided by Rhoda Boone

Categories     22-Minute Meals     Fish     Seafood     Couscous     Chard     Pomegranate     Olive     Feta     Dinner

Number Of Ingredients 12



Crispy Za'atar Fish With Israeli Couscous, Swiss Chard, and Feta image

Steps:

  • In a small saucepan, cook couscous according to package directions, seasoning it with 1/2 teaspoon salt. Once cooked, drain the couscous and transfer to a medium bowl.
  • While the couscous is cooking, drizzle 1 tablespoon oil over both sides of fish fillets and season with 1 teaspoon salt and 1/2 teaspoon pepper. Rub each side of each fillet with 1 teaspoon za'atar.
  • Heat a large non-stick skillet over medium-high heat, and add 1 tablespoon oil. Once the oil is hot, add fish to skillet, skin-side down, and sear until skin is golden brown and crispy, 4 to 6 minutes. Flip fish and cook until fish is opaque and flakes easily with a fork, 1 to 2 minutes more. Transfer fish to a rimmed baking sheet or plate.
  • Add chard stems and wine to pan; cook for 30 seconds. Stir in chard leaves, 1/4 teaspoon salt, and 1/4 teaspoon pepper to skillet. Cover and cook until chard leaves are wilted, 2 to 3 minutes more.
  • Add chard mixture to bowl with couscous. Fold in pomegranate seeds, olives, feta, and remaining 1/2 tablespoon oil. Squeeze lemon half over the mixture and toss to combine; taste and adjust seasoning.
  • Divide couscous mixture among four plates and top with fish fillets, skin-side up.

1 cup Israeli or pearl couscous
1 3/4 teaspoons kosher salt
2 1/2 tablespoons extra-virgin olive oil, divided
4 (6-ounce) arctic char or striped bass fillets, preferably skin on (about 3/4-inch thick)
3/4 teaspoon freshly ground black pepper
8 teaspoons za'atar seasoning
1 pound Swiss chard, stems cut into 1/2-inch slices, leaves roughly chopped
1/4 cup dry white wine
1/4 cup pomegranate seeds
1/4 cup pitted Kalamata olives, halved lengthwise
1/2 cup crumbled feta
1/2 lemon

PANKO-CRUSTED TILAPIA

Enjoy this easy and delicious breaded tilapia dish with brown rice and mango salsa. Would also be great for fish tacos!

Provided by EAMJM

Categories     Seafood     Fish     Tilapia

Time 20m

Yield 4

Number Of Ingredients 10



Panko-Crusted Tilapia image

Steps:

  • Put flour and eggs into 2 separate dishes. Combine bread crumbs, cilantro, lime zest, garlic powder, cayenne pepper, salt, and black pepper in a third dish.
  • Season tilapia fillets with salt and pepper. Put 1 fillet in flour, coat both sides, and gently shake off excess. Dip into eggs, turning once, then dredge in the bread crumb mixture to coat. Repeat with remaining fillets.
  • Heat oil in a large skillet over medium heat. Place fillets in the skillet and cook until crust is golden and fish is easy to lift with a spatula, 3 to 4 minutes. Turn and cook on the other side until fish flakes easily with a fork, another 3 to 4 minutes.

Nutrition Facts : Calories 502.8 calories, Carbohydrate 64.7 g, Cholesterol 180.5 mg, Fat 14 g, Fiber 1.5 g, Protein 36.9 g, SaturatedFat 2.4 g, Sodium 341.4 mg, Sugar 0.6 g

1 ½ cups all-purpose flour
3 large eggs, beaten
1 ½ cups panko bread crumbs
¼ cup chopped fresh cilantro
1 lime, zested
1 pinch garlic powder, or more to taste
1 pinch cayenne pepper, or more to taste
salt and ground black pepper to taste
4 tilapia fillets
canola oil, or more as needed

TILAPIA BAKED IN COUSCOUS

base on recipe from rachel ray everday - Couscous steams right along with the fish in this delicious one-dish meal. Substitute any thin, delicate white fish, such as red snapper or sole, for the tilapia.

Provided by robs383

Categories     Grains

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11



Tilapia Baked in Couscous image

Steps:

  • Preheat the oven to 375°. In a large bowl, combine the couscous, almonds, sun-dried tomatoes, onion and cumin and season to taste with salt and pepper. Stir in the 1/4 cup olive oil and the lemon juice.
  • Drizzle 1 tablespoon olive oil over the bottom of a 9-by-13-inch baking dish. Arrange the tilapia fillets in a single layer in the dish, season with salt and pepper and drizzle with the remaining 1 tablespoon olive oil. Cover the fish with the couscous mixture and arrange the lemon slices on top. Pour 2½ cups water around the fish, cover with foil and bake until tender, about 25 minutes. Top with the parsley.

1 (10 ounce) box couscous
3/4 cup slivered almonds
1/2 cup sun-dried tomato, finely chopped
1 tablespoon ground cumin
salt and pepper
1/4 cup extra-virgin olive oil, plus
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice plus 1 lemon, thinly sliced
4 (8 ounce) tilapia fillets
4 tablespoons chopped flat leaf parsley
1/2 red onion, chopped

COUSCOUS ENCRUSTED TILAPIA

Inspired by a recipe that Tyler Florence presented on How To Boil Water. I borrowed the technique and adapted it to fit the ingredients that I had on hand.

Provided by Queen of Everything

Categories     One Dish Meal

Time 35m

Yield 4 serving(s)

Number Of Ingredients 13



Couscous Encrusted Tilapia image

Steps:

  • Preheat the oven to 375 degrees F.
  • Stir together sun-dried tomatoes, red peppers, olives, pine nuts, olive oil, parsley, salt& pepper& couscous.
  • Place tilapia in a single layer in a baking dish and drizzle with wine, salt& pepper.
  • Spread couscous mixture over the top of the fish, filling in the whole dish.
  • Pour the water over the entire thing, being careful not to disturb the couscous.
  • Bake for 25 minutes.
  • Serve with a squeeze of fresh lemon juice.

Nutrition Facts : Calories 603.6, Fat 22.3, SaturatedFat 3.4, Cholesterol 85.1, Sodium 391.2, Carbohydrate 54.4, Fiber 4.5, Sugar 1.7, Protein 44.2

1/2 cup fresh parsley, chopped
1/4 cup sun-dried tomato, chopped
1/4 cup roasted red pepper, chopped
3 tablespoons chopped green olives
3 tablespoons toasted pine nuts, chopped
1/4 cup olive oil
1/4 cup white wine
salt
pepper
1 1/2 cups couscous
1 1/2 lbs tilapia fillets
2 cups water
lemon

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