HELPFUL HINTS
- Any type of white fish fillet can be used.
- Use fresh chopped onion from the produce department of frozen chopped onion to cut down on prep time.
COUNTDOWN
- Marinate the fish fillet.
- Prepare the remaining ingredients.
- Complete the recipe.
Wine suggestion: Try the Rhone valley’s premier white wine, viognier, with this Provence-style meal.
SHOPPING LIST
To buy: 1 lemon, 3/4 pound tilapia or other fish fillet, 1 package chopped fresh or frozen onions, 1 small bottle cracked black peppercorns, 1 small package couscous, 1 small can tomato paste, 1 small container capers and 1 small container pitted black olives.
Staples: Olive oil, minced garlic, fat-free and low-sodium chicken broth.
Spicy, lemon pepper fish with couscous, capers and olives combine to make this a tasty one-pot meal that can be prepared in 15 minutes.
The fish marinates for a few minutes in lemon juice, olive oil and cracked black pepper while you prepare the remaining ingredients. Onion, garlic, tomato paste, capers and olives flavor the couscous while the fish cooks on top.
Fish is simple, easy and fast to make. Measure how thick the filet is in the center and then figure 8 to 10 minutes cooking time per inch. Remember that fish will continue to cook for a few minutes after it is removed from the heat.
Lemon Pepper Fish and Couscous
1 tablespoon olive oil
2 tablespoons lemon juice
1/2 tablespoon cracked black peppercorns
3/4 pound tilapia fillet
1 cup chopped fresh or frozen onion
2 teaspoons minced garlic
1/2 cup couscous
2 tablespoons tomato paste or puree
2 cups fat-free, low-sodium chicken broth
2 tablespoons capers
6 pitted black olives, cut in half
Mix olive oil, lemon juice and black pepper together in a bowl or self-seal plastic bag. Add fish fillet and marinate for 5 minutes while you prepare the rest of the ingredients.
Remove fish from marinade and set aside. Reserve marinade. Heat a nonstick skillet over medium-high heat and add marinade. Add onion, garlic and couscous. Saute 1 minute. Mix the tomato paste and broth together. Add to the skillet with the capers and olives. Place the tilapia on top. Bring to a simmer, cover with a lid and gently simmer 8 minutes. Serves: 2
Per serving: 482 calories (22 percent from fat), 11.7 grams fat (2.6 grams saturated, 7.2 grams monounsaturated), 84 milligrams cholesterol, 47.2 grams protein, 50.4 grams carbohydrates, 5.5 grams fiber, 592 milligrams sodium.
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