Baked Tilapia with Couscous and Roasted Zucchini

Ingredients

• Tilapia fillet 170 g
• Whole wheat couscous, cooked 1.5 cups
• Zucchini, roasted 1 cup
• Lemon juice 1 tbsp
• Olive oil 1 tbsp

Method

1. Preheat oven and prepare zucchini. Preheat your oven to 400°F (200°C). Wash the zucchini and cut it into 1/2-inch thick slices or half-moons. Place the zucchini pieces on a baking sheet lined with parchment paper. Drizzle with half the olive oil (1/2 tbsp) and sprinkle lightly with salt and pepper if desired. Toss to coat evenly.
   Tip: Use parchment paper for easy cleanup and to prevent sticking.
2. Roast the zucchini. Place the baking sheet with zucchini in the preheated oven. Roast for about 15 minutes, turning once halfway through, until zucchini is tender and lightly browned.
   Tip: Keep an eye on the zucchini to avoid burning; it should be soft but not mushy.
3. Prepare tilapia for baking. While zucchini roasts, lightly brush the tilapia fillet with the remaining 1/2 tablespoon of olive oil. Place the fillet in a small baking dish or on a separate baking sheet lined with parchment paper. Drizzle the lemon juice evenly over the fish. Optionally, season with a pinch of salt and pepper.
   Tip: Pat the fish dry with paper towels before oiling to help the oil and lemon juice stick better.
4. Bake the tilapia. Place the tilapia in the oven alongside the zucchini (if space allows) or after zucchini is done. Bake for 12-15 minutes at 400°F (200°C), until the fish is opaque and flakes easily with a fork.
   Tip: Check doneness by gently pressing the thickest part of the fillet with a fork; it should flake apart easily.
5. Heat the couscous. While the tilapia bakes, warm the cooked whole wheat couscous in a microwave-safe bowl for about 1-2 minutes or heat gently on the stove with a splash of water to loosen it.
   Tip: Fluff couscous with a fork after heating to separate the grains.
6. Plate and serve. On a plate, arrange the warm couscous as a base. Place the baked tilapia fillet on top or beside the couscous. Add the roasted zucchini on the side. Optionally, garnish with a lemon wedge or fresh herbs like parsley.
   Tip: Serve immediately for best texture and flavor.

Pro tips

• To prevent tilapia from sticking, use parchment paper or lightly oil the baking dish.
• If you want to add more flavor, marinate the tilapia briefly (10-15 minutes) in lemon juice, olive oil, and herbs before baking.