Mediterranean Baked Fish with Couscous
Roasted Broccoli with Parmesan Cheese
Ingredients
- 1 cup whole wheat Israeli (pearl) couscous
- 2 lb tilapia fillets, cut into 6 portions
- 1 cup chopped tomatoes
- 24 pitted kalamata olives, chopped
- 2 Tbsp capers, drained
- 3 Tbsp lemon juice
- 2 tsp chopped fresh thyme
- ½ tsp black pepper
- ¼ tsp crushed red pepper
- 2 Tbsp extra virgin olive oil
Instructions
- Preheat oven to 425°F. Cook couscous according to package directions.
- Meanwhile, arrange fish in a baking dish; top with tomatoes, olives, capers, lemon juice, thyme, black pepper, and red pepper.
- Cover and bake 15 to 20 minutes or until fish flakes with a fork.
- Divide couscous, fish, and tomato mixture among 6 plates. Drizzle 1 tsp oil over each serving.
Side Dish Ingredients
- 3 (12-oz) pkg broccoli florets
- 3 Tbsp extra virgin olive oil
- ½ tsp pepper
- ½ tsp salt
- ¼ cup grated Parmesan cheese
Side Dish Instructions
- Preheat oven to 425°F. Toss broccoli, oil, and pepper on 2 rimmed baking sheets.
- Bake 15 minutes or until broccoli is browned and tender, stirring after 8 minutes. Sprinkle with salt and cheese.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
350
|
130
|
480
|
| Fat (g) | 12 | 9 | 21 |
| Sat. Fat (g) | 2 | 2 | 4 |
| Protein (g) | 36 | 7 | 43 |
| Carb (g) | 28 | 9 | 37 |
| Fiber (g) | 5 | 5 | 10 |
| Sodium (mg) | 390 | 320 | 710 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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- Matching Grocery List
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