Tilapia in tangy sauce served with Israeli couscous.
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Nutrition per Serving
Ingredients
Estimated total cost: €13.65 · €3.41/serving
- 1 cup seasoned breadcrumbs made with Italian herbs and spices (for extra crunch, toast breadcrumbs in a dry skillet before using)Est. price €0.25–€0.60
- 3/4 teaspoon flaky sea salt (adjust to taste, as the saltiness of cheeses can vary)Est. price €0.08–€0.20
- 1/8 teaspoon freshly ground black pepper (use a peppermill for the freshest flavor)Est. price €0.02–€0.06
- 3 tablespoons extra-virgin olive oil (use a non-stick skillet for a beautiful sear on the fish)Est. price €0.30–€0.75
- 2 tablespoons capers, drained (rinse under cold water to remove excess salt)Est. price €0.25–€0.50
- 1 1/2 teaspoons unsalted butter (whisk in at the end for a luxurious finish)Est. price €0.05–€0.12
- 1 cup chicken stock or low-sodium chicken broth (homemade stock will add depth of flavor)Est. price €0.40–€0.90
- 1/2 cup vegetable stock (opt for a flavorful vegetable stock to enhance the dish)Est. price €0.20–€0.45
- 2 (8-ounce) fillets of tilapia (pat dry with paper towels before seasoning to ensure a crispy crust)Est. price €5.00–€9.00
- 1/4 cup freshly grated Parmigiano-Reggiano cheese, weighing about 1 ounce (for best flavor, grate the cheese just before adding to the dish)Est. price €1.20–€2.50
Steps
- 1Combine bread crumbs, cheese, 1/2 teaspoon of salt, and black pepper on a large plate. After rinsing the tilapia fillets and drying them gently, proceed to coat both sides of the fillets with the breadcrumb mixture.
- 2Begin by heating 2 tablespoons of olive oil in a large nonstick skillet over medium-high heat until it is hot but not smoking. Carefully add the tilapia fillets to the skillet and cook them, flipping once, until they turn golden brown and are cooked through, which should take about 4 to 5 minutes in total. Once done, transfer the cooked tilapia onto a plate and cover to keep warm.
Cultural note
Israeli couscous is a traditional Middle Eastern dish that has gained popularity worldwide. The combination of flavors in this recipe, such as capers, artichokes, and Parmigiano-Reggiano cheese, reflects a fusion of Mediterranean influences.
Seasonal note
Tilapia is available year-round, making this dish suitable for any season. Cherry tomatoes and scallions are best in the summer months.
Health note
This Tangy Tilapia with Israeli Couscous dish is a good source of protein and fiber, while being relatively low in calories. It also provides essential vitamins like A and C, but watch out for the high sodium content.
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