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Pineapple Soy Cod w/Basil Couscous
Nb persons: 4
Yield: 4 oz. fillet; 1.75 c grain
Preparation time: 15 min
Total time: 25 mins.
Source: CE 09/10 p.39
1.5 cups | pineapple chunks, about 12 oz., divided |
1 cup | packed basil leaves, thinly sliced, divided |
1 T | soy sauce |
1 | lime, juice and zest |
1 T | white whole wheat flour, (or pastry flour) |
1 lb | cod |
½ t | salt |
¼ t | paprika |
1.33 T | olive oil |
1 cup | uncooked couscous |
2 cups | edamame, frozen and shelled |
Blend ½ pineapple with half basil, soy sauce and lime juice and zest, until smooth.
Place flour on wax paper. Season fish with salt and paprika, then press both sides into flour.
Cook couscous and add edamame and remaining pineapple. Stir in remaining basil.
Heat a large skillet over med-high heat. Add 1T oil. When hot, add tilapia and cook for 3-4 mins per side until crust forms and fish cooked through. Divide evenly among 4 plates and drizzle with 3 T pineapple-soy-sauce mixture.
Nutritional information: calories: 417; fat: 11g; Sat: 1.5g; Mono: 4g; Poly: 1g; Carb: 44g; Fib: 9g; Sug: 12g; Prot: 38g; Na: 403mg; Chol: 57mg
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