DinnerMediterraneanHigh ProteinQuickBudget Friendly
Tilapia Spinach Couscous Bowls
Pan-seared tilapia served over couscous with warm spinach, tomato sauce, feta, and a bright vinegar finish.
- Calories
- 520
- Protein
- 43g
- Carbs
- 51g
- Fat
- 16g
Per serving
Ingredients
For 4 servings · 28 min total
- tilapia filletpatted dry24 oz
- couscous10 oz
- frozen spinach8 oz
- tomato sauce1 cup
- crumbled feta2 oz
- onionfinely diced1/2
- apple cider vinegar4 tsp
- cooking oil4 tsp
- kosher salt1 tsp
- black pepper1/2 tsp
Instructions
- 1Finely dice the onion. Pat the tilapia dry; do not rinse it. Season both sides with kosher salt and black pepper. Wash the board, knife, and hands with soap and water before touching anything else.
- 2Prepare the couscous according to the package directions, salting the cooking liquid well. Cover and let it stand until tender, then fluff with a fork.
- 3Warm half the oil in a skillet over medium heat. Add the onion and a pinch of salt, and cook for 3-4 minutes, until translucent and softened. Add the spinach and tomato sauce and cook for 4-5 minutes, until hot and bubbling gently.
- 4Warm the remaining oil in a nonstick skillet over medium heat. Cook the tilapia for 3-5 minutes per side, until it flakes easily and the thickest part reads 145°F (63°C).
- 5Fold the vinegar into the spinach mixture and taste, adjusting salt and pepper. Spoon couscous into bowls, top with spinach and tilapia, and finish with feta.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.