HOME

 
null  

Grilled Tilapia With Broccoli Couscous and Ginger Cucumber Salad

30 minutes

COOKING SEQUENCE
  • Prepare salad and refrigerate - 15 minutes
  • Prepare couscous through step 3 - 5 minutes
  • Prepare tilapia through step 3 - 5 minutes
  • Complete couscous; complete tilapia and serve - 5 minutes

    SERVES 4
Grilled Tilapia
Ingredients:
1/4 cup lemon butter dill sauce
1/2 cup Italian bread crumbs
1 1/2 pounds tilapia fillets
butter-flavored vegetable cooking spray


Steps
1. Preheat grill.
2. Place lemon sauce in mixing bowl. Place bread crumbs on plate.
3. Wash fish and check for bones. Dip fish in lemon sauce, then coat both sides in bread crumbs. Wash hands.
4. Spray top and bottom of grill with cooking spray. Using tongs, place fish on grill; close lid and grill for 3-4 minutes. (If using regular grill, double cooking time, turning once.) Serve.
Broccoli Couscous
Ingredients:
1 cup broccoli florets
1 1/4 cups low-sodium chicken broth
1 tablespoon butter
one 5 3/8-ounce box broccoli and cheese couscous
1 teaspoon Dijon mustard


Steps
1. Chop broccoli into bite-size pieces. Place in microwave-safe bowl, cover and microwave on high for 3-4 minutes.
2. Place broth, butter and couscous seasoning packet in saucepan; cover and bring to boil.
3. Place couscous and mustard in serving dish.
4. When broth comes to full boil, add broccoli and return to boil. When boiling, remove from heat and pour over couscous. Stir once, cover and let sit for 5 minutes.
Ginger Cucumber Salad
Ingredients:
2 tablespoons green onions
2 tablespoons pickled ginger
1/4 cup Oriental salad dressing
1/4 cup rice wine vinegar
1/2 teaspoon cracked black pepper
2 large cucumbers


Steps
1. Wash and dice onion into 1/4-inch pieces, including up to 1/2 of green section. Place onions in mixing bowl.
2. Add pickled ginger, salad dressing, vinegar and black pepper to mixing bowl; stir together.
3. Cut ends from cucumber, peel skin and discard. Place cucumber on flat surface. Using vegetable peeler, shave cucumber into ribbons from all sides of cucumber lengthwise, stopping at seeds. Shave enough to make 11/2 cups.
4. Add cucumber ribbons to dressing mixture, stir together and chill for 15-30 minutes. Serve.
Nutrional Analysis Per Serving
Calories (kcal) 515 Total Fat (g) 13.8 Saturated Fat (g) 3.1 Cholesterol (mg) 161 Carbohydrate (g) 54 Dietary Fiber (g) 4.1 Protein (g) 45.4 Sodium (mg) 1482 Potassium (mg) 833 Calcium (mg) 192 Iron (mg) 3.1

Daily Values: Vitamin A 15% Vitamin C 41% Calcium 19% Iron 17%
Shopping List
DAIRY
1 tablespoon butter
DRY GROCERY
1 1/4 cups low-sodium chicken broth
1 teaspoon Dijon mustard
1/2 cup Italian bread crumbs
1/2 teaspoon cracked black pepper
1/4 cup Oriental salad dressing
1/4 cup lemon butter dill sauce
1/4 cup rice wine vinegar
butter-flavored vegetable cooking spray
one 5 3/8-ounce box broccoli and cheese couscous
PRODUCE
1 cup broccoli florets
2 large cucumbers
2 tablespoons green onions
SEAFOOD
1 1/2 pounds tilapia fillets
2 tablespoons pickled ginger
SUGGESTED ITEMS
Key lime pie
dinner rolls
lemon wedges for extra flavor
Utensils & Cookware
  • mixing bowls
  • plate (may be paper)
  • tongs
  • 2-sided tabletop grill
  • 2-quart saucepan with lid
  • microwave-safe dish
  • cooking spoons
  • serving dish with cover
  • vegetable peeler
  • knife and cutting board
  • measuring utensils
Shortcuts & Tips
You can use your favorite marinade instead of lemon dill.

  HOME

 

 

 

 

 

 

 

 

 

Hit Counter