Tilapia with Couscous and Mixed Vegetables

Ingredients

• Tilapia fillet 5 oz
• Whole wheat couscous 1 cup
• Water or low-sodium broth 1 1/4 cups
• Zucchini 1/2 cup
• Bell pepper 1/2 cup
• Onion 1/2 cup
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste
• Lemon juice 1 tsp

Method

1. Prepare the couscous. Bring 1 1/4 cups of water or low-sodium broth to a boil in a medium saucepan. Add a pinch of salt. Once boiling, remove from heat, stir in 1 cup of whole wheat couscous, cover the pot with a lid, and let it sit for 5 minutes. After 5 minutes, fluff the couscous gently with a fork to separate the grains.
   Tip: Using broth instead of water adds extra flavor to the couscous.
2. Prep the vegetables. While the couscous is cooking, wash and chop the zucchini, bell pepper, and onion into bite-sized pieces. This will help them cook evenly and quickly.
   Tip: Try to chop the vegetables to similar sizes for uniform cooking.
3. Sauté the vegetables. Heat half the olive oil (about 1/2 tablespoon) in a large skillet over medium heat. Add the chopped onion first and cook for about 2 minutes until it becomes translucent. Then add the zucchini and bell pepper. Season with a pinch of salt and pepper. Stir occasionally and cook for another 5-7 minutes until the vegetables are tender but still slightly crisp.
   Tip: Keep stirring occasionally to prevent vegetables from sticking or burning.
4. Prepare and bake the tilapia. Preheat your oven to 400°F (200°C). Place the tilapia fillet on a baking sheet lined with parchment paper or lightly greased. Drizzle the remaining olive oil (about 1/2 tablespoon) over the fish and season with salt and pepper. Bake in the preheated oven for 10-12 minutes, or until the fish flakes easily with a fork and is opaque all the way through.
   Tip: Check the fish at 10 minutes to avoid overcooking, as tilapia cooks quickly.
5. Plate and serve. Divide the couscous evenly onto two plates. Top with the sautéed mixed vegetables and place the baked tilapia fillet on the side. Optionally, drizzle a teaspoon of fresh lemon juice over the fish for a bright, fresh flavor. Serve immediately while warm.
   Tip: Garnish with fresh herbs like parsley or cilantro if available for added color and flavor.

Pro tips

• To save time, you can prepare the couscous and vegetables simultaneously.
• If you prefer a more tender vegetable texture, cook them a few minutes longer.
• Use a non-stick skillet to reduce the amount of oil needed for sautéing.