Mediterranean Baked Fish with Couscous
Roasted Broccoli with Parmesan Cheese
Ingredients
- ⅓ cup whole wheat pearl couscous
- ¾ lb tilapia fillets
- 1 tomato, chopped
- 8 pitted kalamata olives, chopped
- 2 tsp capers, drained
- 1 Tbsp lemon juice
- 1 tsp chopped fresh thyme
- ⅛ tsp crushed red pepper
- 2 tsp extra virgin olive oil
Instructions
- Preheat oven to 425°F. Cook couscous according to package directions.
- Meanwhile, arrange fish on a lightly greased baking dish; top with tomato, olives, capers, lemon juice, thyme, and red pepper. Bake, covered, 12 to 18 minutes or until fish flakes with a fork.
- Divide couscous and fish between 2 serving plates; serve drizzled with oil.
Side Dish Ingredients
- 1 (12-oz) pkg broccoli florets
- 2 tsp extra virgin olive oil
- ¼ tsp pepper
- ⅛ tsp salt
- 2 Tbsp grated Parmesan cheese
Side Dish Instructions
- Preheat oven to 425°F. Toss together all ingredients except cheese over a lightly greased large rimmed baking sheets.
- Bake 15 minutes or until broccoli is tender, stirring after 8 minutes of baking. Sprinkle with cheese; let stand 5 minutes before serving.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
370
|
120
|
490
|
| Fat (g) | 12 | 10 | 22 |
| Sat. Fat (g) | 2 | 2 | 4 |
| Protein (g) | 39 | 8 | 47 |
| Carb (g) | 28 | 9 | 37 |
| Fiber (g) | 5 | 5 | 10 |
| Sodium (mg) | 400 | 320 | 720 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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