Summer Veggie Couscous with Sauteed Tilapia

Loaded with garden fresh vegetables, summer veggie couscous and sauteed tilapia pair remarkably with garnacha wine.

This Mediterranean dish is inspired by Tarla Mediterranean Grill in Napa, CA. It’s got sauteed tilapia, garden fresh onions, peppers, zucchini, tomatoes, and a lemon dill couscous.

The veggies are sauteed, then cooked down into a chunky sauce, which is then tossed with the couscous prior to serving. As the two come together, it creates a wonderful depth of flavor. The tilapia is seasoned very simply then quickly sauteed on the stovetop, completing this ideal end of summer dish.

It’s time to get cooking. The veggies take the longest, so that’s the best place to begin. Chop the red bell pepper, onion, zucchini, and tomatoes; mince the garlic; and zest the lemon. Heat a large, wide saute pan over a medium low flame. Once the pan is hot, add the oil followed by the pepper and onion a moment later.

Cook the pepper and onion for 5 – 7 minutes, stirring occasionally, until they begin to soften. Next add the garlic and zucchini and cook an additional 3 – 5 minutes, again stirring occasionally. The last addition is the tomato, lemon zest, salt, pepper, cumin, and wine of your choice.

I have successfully made this dish with both red and white varietals, so I suggest using the wine that you are going to serve with the meal. Rose would work as well. Stir to combine, then adjust the heat to medium and cook uncovered for 20 minutes.

While the veggies are cooking, prep the couscous by measuring the water, lemon juice, dill, and salt into a small sauce pan. Once the timer for the veggies is down to about 12 minutes, bring the couscous liquid to a boil over high heat. Stir in the couscous, cover, and drop the heat to just above the lowest setting. Simmer for 8 – 10 minutes.

Once the couscous is cooking, turn your attention to the tilapia. Check the fish for bones, gently pulling out any you may find. Lightly season both sides of each fillet with a pinch of kosher salt and ground black pepper. Heat a large skillet over medium high heat and add the oil. Use a refined oil like coconut or vegetable to stand up to the heat. Use it even if using a non-stick pan. Cook the fish for 2 – 3 minutes per side, being careful not to break the fish when you flip it.

Prior to serving add the couscous to the veggie mixture and stir to combine, then top with the tilapia fillets. The dish makes 4 servings, but if you are feeding a hungry crowd it’s easy enough to double the fish portions.

Serve this summer veggie couscous and sauteed tilapia with a glass of Spanish Garnacha of your choice for a truly delicious way to celebrate Garnacha Day.

Summer Veggie Couscous with Sauteed Tilapia and Garnacha Recipe

Summer Veggie Couscous with Pan Seared Tilapia and Garnacha

Loaded with the garden fresh vegetables this summer veggie couscous is topped with pan seared tilapia and paired with remarkably versatile garnacha wine.

4.7 stars (3 ratings)

prep: 15 minutes minutes

cook: 30 minutes minutes

total: 45 minutes minutes

servings: 2 servings

author: Renee N Gardner

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Ingredients

For the Summer Veggies:

• 2 tablespoons olive oil
• 2 medium tomatoes
• 1/2 red pepper
• 1 medium zucchini
• 1/4 sweet onion
• 2 cloves garlic
• 1/4 cup garnacha wine
• zest of 1 large lemon (about 1 teaspoon)
• 3/4 teaspoon kosher salt
• 1/2 teaspoon cumin
• 1/8 teaspoon black pepper

For the Couscous:

• 3/4 cup water
• 2 tablespoons lemon juice
• 1/2 teaspoon dried dill (1 1/2 teaspoons fresh)
• 1/4 teaspoon kosher salt
• 2/3 cup pearled couscous

For the Fish:

• 2 tilapia fillets
• 2 tablespoons refined oil (coconut or vegetable works well)
• kosher salt
• black pepper

Instructions

For the Summer Veggies:

• Chop the red bell pepper, onion, zucchini, and tomatoes. Mince the garlic and zest the lemon.
• Heat a large, wide saute pan over a medium low flame.
• Once the pan is hot, add the oil followed by the pepper and onion a moment later.
• Cook the pepper and onion for 5 – 7 minutes, stirring occasionally, until they begin to soften.
• Add the garlic and zucchini. Cook an additional 3 – 5 minutes, stirring occasionally.
• Add the tomato, lemon zest, salt, pepper, cumin, and garnacha wine of your choice (red, white, or rose is fine).
• Stir to combine, then adjust the heat to medium and cook uncovered for 20 minutes, stirring occasionally.

For the Couscous:

• Measure the water, lemon juice, dill, and salt into a small sauce pan.
• Once the timer for the veggies is down to about 12 minutes, bring the couscous liquid to a boil over high heat. Stir in the couscous, cover, and drop the heat to just above the lowest setting.
• Simmer for 8 – 10 minutes.

For the Fish:

• Once the couscous is on, check to make sure all of the bones have been removed from the tilapia, gently pulling out any you may find.
• Lightly season both sides of each fillet with a pinch of kosher salt and a dash of ground black pepper.
• Heat a large skillet over medium high heat. Add in the oil, even if using a non-stick pan.
• Sear the fish for 2 – 3 minutes per side, being careful not to break the fish when you flip it.

To Serve:

• Combine the couscous with the veggie mixture and stir. Top with the tilapia fillets.

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Notes

This dish was inspired by a delicious dinner at Tarla Mediterranean Grill, in Napa, CA. The dish makes 4 servings, but if you are feeding a hungry crowd it’s easy enough to double the fish portions. The fish is cooked in vegetable or coconut oil because olive oil cannot stand up to the higher heat needed to sear the fish.

Nutrition

Serving: 1Calories: 916kcalCarbohydrates: 74gProtein: 55gFat: 45gSaturated Fat: 16gPolyunsaturated Fat: 28gCholesterol: 97mgSodium: 1616mgFiber: 13gSugar: 28g

Nutrition information is automatically calculated and is for general information purposes only. For the most accurate information, calculate using your select brands and exact measurements.

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