Pineapple Soy Tilapia with Basil Couscous


I guess it really isn’t that hard fitting fish into your weekly meal rotations, especially when you serve it up with this yummy whole-wheat couscous, pineapple and edamame mixture.  The couscous in itself was very filing and the sweet basil pops with flavor.

It also came together very quickly, making this dish a superb choice for a healthy week-night meal.


The recipe calls for fresh pineapple, but I used canned.  I am sure that the fresh would take this dish up a couple of notches.

I think that fresh pineapple tastes like candy….yummy!


To make the pineapple and basil relish place 1/2 cup of the basil, 3/4 cup of the pineapple chunks, soy sauce, lime zest and juice.  I thought that it was needing just a touch of sweetness, so I added in 1 tablespoon of honey.  If I had a jalapeno I would of tossed about a half of one in for the hot/sweet combo of flavors.

Once this mixture has been blended, then set aside.


Prepare your fish fillets.  Season with a little bit of paprika and sea salt, then toss the fish into the flour to coat.


Rinse  your edamame beans and make sure they have thawed.


Lightly toast your couscous in 1 teaspoon of olive oil over medium heat for a few minutes.


Add the edamame and pineapple chunks to the couscous.


Now add in your 2 cups of water.  I thought that the couscous could use a little more flavor and added in chicken broth instead.

Give it a good stir, allow the mixture to come to a boil.  Place a lid on top and turn off the heat.  Let rest for 15 minutes, until liquid is absorbed.


Heat 1 tablespoon of olive oil until hot and place your fish into the pan.  Cook each side for about 3 or 4 minutes until cooked through.


Stir in the remaining basil to the couscous mixture.  Equally divide your couscous mixture onto 4 plates and place your fish on top.  Drizzle with about 3 tablespoon of the basil and pineapple mixture and enjoy one healthy and extremely easy dinner.

Pineapple Soy Tilapia with Basil Couscous
Serves 4
From September/October 2010 Clean Eating Magazine

1 1/2 cups fresh pineapple chunks (about 12 oz), diced and equally divided (I used canned)
1 cup packed basil leaves, thinly sliced, divided
1 tablespoon low-sodium soy sauce
juice and zest of 1 lime
1 tablespoon honey
2 tablespoons white whole-wheat flour or whole-wheat pastry flour
1 pound tilapia fillets, cut into 4 equal pieces
1/2 teaspoon sea salt
1/4 teaspoon paprika
1 teaspoon plus 1 tablespoon olive oil, divided
1 cup whole-wheat couscous
2 cups frozen shelled edamame, rinsed under cold running water

Place half of the pineapple in a mini-chopper, blender, or food processor with half of the basil, soy sauce, lime juice, zest and honey.  Blend until smooth; set aside.  (I warmed this up before I spooned it over the fish).

Place flour on a sheet of wax paper.  Season tilapia with salt and paprika, then press both sides of each piece into flour.

Heat a small saucepan over medium-high heat.  Add 1 teaspoon oil and couscous and toast for 1 to 2 minutes, stirring often, until couscous gives off a nutty aroma.  Add edamame, remaining pineapple and 2 cups water or low-sodium/fat free chicken broth (the chicken broth will add a little more flavor ~it was needed in my opinion) and bring to a boil, stirring once or twice.  Turn off heat and cover.  Let rest for 15 minutes, until liquid is absorbed.

Meanwhile, heat a large skillet over medium-high heat.  Add remaining 1 tablespoon oil.  When oil is hot, add tilapia and cook for 3 to 4 minutes per side, until a crisp crust forms and tilapia is cooked through.  (If you need a little more moisture, then lightly spray with olive oil cooking spray).  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 tilapia with about 3 tablespoons of the pineapple-soy mixture.

Nutrients per serving (1 3/4 cup couscous mixture, 4 ounces tilapia, 3 tablespoons pineapple-soy-sauce mixture):  Calories: 417, Total Fat:  11 g, sat. fat: 1.5g.  Mono Fat: 4 g.  Carbs: 44 g.  Fiber: 9 g.  Sugars: 12 g.  Protein: 38 g.  Sodium: 403 mg.  Cholesterol: 57 mg.

 

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