Recipe Details
Ingredients
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3cupswater
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1 ½cupsdry couscous
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2tablespoonsolive oil
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1smallwhite onion, chopped
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1green bell pepper, chopped
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2clovesgarlic, minced
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1cupmarinated artichoke hearts, liquid reserved
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2teaspoonscapers, liquid reserved
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12small green olives
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1(14.5 ounce) canchopped stewed tomatoes, drained
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2tablespoonswhite wine (Optional)
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1tablespoonlemon juice
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1cupwater
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2teaspoonssumac powder
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1 ½teaspoonscrushed red pepper flakes
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1teaspoondried basil
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1teaspooncumin
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1teaspoonminced fresh ginger root
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ground black pepper to taste
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1poundtilapia fillets, cut into chunks
Cooking Directions
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In a medium saucepan, bring 3 cups water to a boil and stir in couscous. Remove from heat, cover, and let sit 5 minutes.
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Heat olive oil in a skillet over medium heat, and sauté onion and green pepper about 5 minutes, until tender. Mix in garlic, and continue to cook and stir, about 2 minutes. Mix in artichoke hearts with reserved liquid, capers with reserved liquid, and olives. Stir in tomatoes, wine, lemon juice, and 1 cup water (or enough to attain desired thickness). Season with sumac powder, red pepper, basil, cumin, ginger, and pepper.
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Bring mixture to a boil and mix in fish chunks. Reduce heat and simmer 10 minutes, or until fish is easily flaked with a fork. Serve over couscous.
Tips
You can use cod, scrod, or any other mild white fish in place of the tilapia.
Nutrition Facts
Full Nutrition Label | |
---|---|
Servings Per Recipe4 | |
Calories456 | |
% Daily Value * | |
Total Fat 12g |
16% |
Saturated Fat 2g |
8% |
Cholesterol 42mg |
14% |
Sodium 762mg |
33% |
Total Carbohydrate 53g |
19% |
Dietary Fiber 6g |
23% |
Total Sugars 6g |
|
Protein 33g |
65% |
Vitamin C 46mg |
51% |
Calcium 135mg |
10% |
Iron 4mg |
20% |
Potassium 942mg |
20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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