Parmesan Tilapia with Roasted Vegetable Couscous

tilapia, brussels sprouts, carrots, onions, mushrooms, israeli couscous

1707 Past Meals

Serves: 2 Servings | Time to Table: 30 Minutes | Calories: 594 | Category: Pescatarian | Allergens: Contains Wheat (Couscous), Milk (Parmesan), Egg (Mayo), + Fish (Tilapia) | Excellent Source of: Fiber, Potassium, Protein, Vitamin A, Vitamin C | Good Source of: Calcium


  • - 2 Baking Trays
  • - Chef's Knife
  • - Medium Saucepan with Lid
  • - Small Mixing Bowl
  • - Small Saute Pan
  • - Spatula

What You Need:

  • - Aluminum Foil
  • - Canola Oil
  • - Coarsely Ground Black Pepper
  • - Kosher Salt or Flake Sea Salt
  • - Non-Stick Cooking Spray

What We Send:

  • - Brussels Sprouts
  • - Carrot Rounds
  • - Dried Rosemary
  • - Israeli Couscous
  • - Mayonnaise
  • - Mushrooms
  • - Parmesan Cheese
  • - Red Onion Slices
  • - Sliced Mushrooms
  • - Tilapia Filets

Wine Pairings by @grapefriend

An unoaked Chardonnay will be lean enough for the tilapia but have a lush enough body to hold up to the creamy mayo and Parmesan.

Beer Pairings

The fruity and pepper notes in a Belgian Saison will play nicely here.

TK Table Talk:

What do you think has been the best day of your life so far?

What To Do:

1. Preheat oven to 450°F. Line 2 baking trays with foil and coat with non-stick cooking spray.

2. Cut Brussels sprouts into quarters.

Parmesan Tilapia with Roasted Vegetable Couscous - Step 1

3. Roast vegetables: Toss Brussels sprouts, carrots, onion, mushrooms, rosemary, 2 teaspoons canola oil, and ¼ teaspoon each salt and pepper on one prepared baking sheet. Bake until browned and tender (about 15 minutes). Remove from oven and increase temperature to broil. Put the vegetables in to broil for an additional 5 minutes (or until brown) when the fish is ready to broil.

Parmesan Tilapia with Roasted Vegetable Couscous - Step 2

4. Prepare couscous: In a medium saucepan over medium heat, heat 1 teaspoon canola oil. Add couscous; cook 1 minute or until toasted.

Parmesan Tilapia with Roasted Vegetable Couscous - Step 3

5. Add 1 cup water and ¼ teaspoon salt. Cover, reduce heat, and simmer 10 minutes or until liquid is absorbed. Fluff with a fork.

Parmesan Tilapia with Roasted Vegetable Couscous - Step 1

6. Prepare fish: PAT FISH DRY. Place fish on prepared baking tray and sprinkle with salt and pepper. In a small mixing bowl, stir together Parmesan cheese and mayonnaise. Spread on fish. Broil 5 to 6 minutes or until fish flakes with a fork and topping is browned and bubbly.

To Serve: Divide vegetable couscous between 2 plates. Serve with tilapia.

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