Pan-Seared Tilapia with Olives and Tomatoes

Name: Pan-Seared Tilapia with Olives and Tomatoes
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: Spanish
Ingredients: 4 tilapia fillets (6-ounce); 1 tablespoon olive oil; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 1 cup cherry tomatoes (halved); 0.5 cup Kalamata olives (pitted, halved); 2 clove garlic (minced); 0.25 cup fresh parsley (chopped); 1 cup couscous (dry); 1.5 cup vegetable broth; 1 pound green beans (trimmed)

Flaky tilapia fillets seared to perfection and topped with a bright sauce of cherry tomatoes, Kalamata olives, garlic, and fresh herbs, served alongside quick-cooking couscous and steamed green beans.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 4
Cuisine: Spanish
Difficulty: Easy
Cost: $4.94/serving

Dietary

Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
High-Protein
Low-Sugar

Ingredients

4 tilapia fillets (6-ounce)
1 tablespoon olive oil
0.5 teaspoon salt
0.25 teaspoon black pepper
1 cup cherry tomatoes (halved)
0.5 cup Kalamata olives (pitted, halved)
2 clove garlic (minced)
0.25 cup fresh parsley (chopped)
1 cup couscous (dry)
1.5 cup vegetable broth
1 pound green beans (trimmed)

Instructions

Season the tilapia fillets with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper on both sides.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the tilapia fillets and sear for 3-4 minutes per side, or until cooked through and flaky. Remove fish from skillet and set aside.
In the same skillet, add the halved cherry tomatoes, halved Kalamata olives, and minced garlic. Sauté for 3-5 minutes, or until tomatoes begin to soften and release their juices.
Stir in the chopped fresh parsley into the tomato mixture.
While the sauce cooks, prepare the couscous: bring 1 1/2 cups of vegetable broth to a boil in a small saucepan. Stir in the dry couscous, cover, remove from heat, and let stand for 5 minutes. Fluff with a fork.
Steam the trimmed green beans in a steamer basket over boiling water for 3-5 minutes, until tender-crisp.
Serve the pan-seared tilapia topped with the olive-tomato sauce, alongside the fluffy couscous and steamed green beans.

Notes

Leftovers can be stored in an airtight container for up to 2 days, though the fish is best enjoyed fresh.

Nutrition (per serving)

Calories: 480
Protein: 37.5 g
Carbohydrates: 44.2 g
Fat: 15.8 g
Fiber: 7.3 g
Sodium: 890 mg
Saturated Fat: 2.6 g
Sugar: 3.7 g
Cholesterol: 76 mg