Monday, February 4, 2013

Recipe of the Day



Tilapia Citrus Couscous Salad





This recipe provides 6 servings.






Ingredients:





1) 1 cup dry whole-grain couscous
2) 1/2 lb tilapia fillets (2 large or 4 small), skin and bone removed
3) 3 medium carrots, peeled and diced
4) 2 stalks celery, ends trimmed and finely diced
5) 1 medium yellow onion, finely diced
6) 1/2 red bell pepper, cored, seeded and diced
7) Zest and juice 1/2 lemon
8) 1 teaspoon Dijon mustard
9) 1 tablespoon extra-virgin olive oil
10) 2 garlic cloves, minced
11) Olive oil cooking spray
12) Zest and juice 1 lime
13) 2 teaspoons dried parsley
14) A pinch of sea salt
15) A pinch of pepper



Instructions:


1) Cook cousous according to package directions.




2) Heat a large non-stick skillet over high heat for 1 minute. Spritz with cooking spray and reduce heat to medium high. Place tilapia in skillet and cook for 2 mins. per side. Remove tilapia and let cool for approx. 5 mins. before flaking with a fork.



3) In a large bowl, combine  couscous, tilapia, carrots, celery, onion and bell pepper.




4) In a medium bowl, whisk together lime zest and juice, lemon zest and juice, Dijon, oil, garlic and parsley. Season with salt and black pepper. Pour dressing over tilapia-couscous mixture and stir until well combined. Garnish with additional parsley if desired. Serve immediately or can be chilled in refrigerator, covered for up to 2 days.






Serving Size: 1 cup





Nutritional value per serving:




Calories: 160
Total Fat: 4 grams   (saturated 1 gram)
Carbs: 21 grams
Fiber: 4 grams
Protein: 11 grams
Sodium: 100 mg





Enjoy!

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