Lemon Pepper Fish and Couscous
The cover of the Explore: Wine & Dine section on Wednesday, March 2, will feature mastering the morning egg. Inside you'll find more recipes plus buying, cooking and health tips on a variety of food-related subjects.
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Bold flavors of Provence brighten fish dish
By Linda Gassenheimer, Tribune News Service
Spicy, lemon pepper fish with couscous, capers and olives combine to make this a tasty one-pot meal that can be prepared in 15 minutes.
The fish marinates for a few minutes in lemon juice, olive oil and cracked black pepper while you prepare the remaining ingredients. Onion, garlic, tomato paste, capers and olives flavor the couscous while the fish cooks on top.
Fish is simple, easy and fast to make. Measure how thick the filet is in the center and then figure 8 to 10 minutes cooking time per inch. Remember that fish will continue to cook for a few minutes after it is removed from the heat.
Fred Tasker’s wine suggestion: Try the Rhône valley’s premier white wine, viognier, with this Provence-style meal.
Helpful Hints:
– Any type of white fish fillet can be used.
– Use fresh chopped onion from the produce department of frozen chopped onion to cut down on prep time.
LEMON PEPPER FISH AND COUSCOUS
- 1 tablespoon olive oil
- 2 tablespoons lemon juice
- 1/2 tablespoon cracked black peppercorns
- 3/4 pound tilapia fillet
- 1 cup chopped fresh or frozen onion
- 2 teaspoons minced garlic
- 1/2 cup couscous
- 2 tablespoons tomato paste or puree
- 2 cups fat-free, low-sodium chicken broth
- 2 tablespoons capers
- 6 pitted black olives, cut in half
Mix olive oil, lemon juice and black pepper together in a bowl or self-seal plastic bag. Add fish fillet and marinate for 5 minutes while you prepare the rest of the ingredients.
Remove fish from marinade and set aside. Reserve marinade. Heat a nonstick skillet over medium-high heat and add marinade. Add onion, garlic and couscous. Sauté 1 minute. Mix the tomato paste and broth together. Add to the skillet with the capers and olives. Place the tilapia on top. Bring to a simmer, cover with a lid and gently simmer 8 minutes. Makes 2 servings.
Per serving: 482 calories (22 percent from fat), 11.7 g fat (2.6 g saturated, 7.2 g monounsaturated), 84 mg cholesterol, 47.2 g protein, 50.4 g carbohydrates, 5.5 g fiber, 592 mg sodium.
This story was originally published February 27, 2016 at 1:04 PM.