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Moroccan Fish, Carrot, Zucchini & Bell Pepper Skillet with Couscous.

  • 1 medium
    carrot
  • 16 fl oz
    chicken or vegetable broth
  • ½ small bunch
    cilantro
  • ½ (14.5 oz) can
    diced tomatoes
  • 2 cloves
    garlic
  • ½
    lemon
  • 1
    red bell pepper
  • ¾ lb
    tilapia fillet
  • 2 tbsp
    tomato paste
  • 1 cup
    whole wheat couscous
  • ½ medium
    yellow onion
  • 1 medium
    zucchini squash
  •  
    all-purpose flour
  •  
    black pepper
  •  
    brown sugar
  •  
    chili powder
  •  
    crushed red pepper
  •  
    cumin
  •  
    extra virgin olive oil
  •  
    paprika
  •  
    salt
  •  
    turmeric
  • 1
    In a small saucepan, bring broth to a boil. Remove from heat, add couscous, and stir. Cover and let stand for 10 minutes. Uncover couscous and fluff with a fork.
    12 fl oz (1 ½ cups) chicken or vegetable broth
    1 cup whole wheat couscous
  • 2
    Meanwhile, preheat a large nonstick skillet over medium-high heat.
  • 3
    Pat the fish dry with paper towels and place on a plate. Season with salt and pepper on both sides.
    ¾ lb tilapia fillet
    ¼ tsp salt
    ⅛ tsp black pepper
  • 4
    Sprinkle flour over both sides of each fillet and press gently to adhere.
    1 tbsp all-purpose flour
  • 5
    Once the skillet is hot, add oil and swirl to coat the bottom. Add fish to the skillet and cook until opaque and cooked through, about 3 minutes per side. Remove to a plate and cover with foil.
    1 ½ tsp extra virgin olive oil
  • 6
    Meanwhile, wash and dry the fresh produce.
    1 red bell pepper
    1 medium carrot
    1 medium zucchini squash
    ½ small bunch cilantro
    ½ lemon
  • 7
    Seed and slice bell pepper into thin strips. Peel, halve, and thinly slice onion. Peel and thinly slice garlic.
    ½ medium yellow onion
    2 cloves garlic
  • 8
    Return skillet to medium-high heat.
  • 9
    Once the skillet is hot, add more oil and swirl to coat the bottom. Add the bell pepper, onion, and garlic; cook, stirring occasionally, until softened, about 5 minutes.
    2 tsp extra virgin olive oil
  • 10
    Meanwhile, peel and thinly slice carrot. Trim and thinly slice zucchini. Add both to the skillet along with the spices. Cook, stirring constantly, until fragrant, about 1 minute.
    ½ tsp paprika
    ½ tsp cumin
    ½ tsp salt
    ¼ tsp chili powder
    ¼ tsp turmeric
    ⅛ tsp black pepper
    1 pinch crushed red pepper
  • 11
    Stir in the tomatoes, broth, tomato paste, and sugar. Increase temperature to high and bring to a boil; then reduce heat to medium and let simmer, stirring occasionally, until slightly thickened, 2-3 minutes.
    ½ (14.5 oz) can diced tomatoes
    4 fl oz (½ cup) chicken or vegetable broth
    2 tbsp tomato paste
    ½ tsp brown sugar
  • 12
    Shave the cilantro leaves off the stems; discard the stems and mince the leaves. Add half of the cilantro to the skillet (reserve the rest for garnish).
  • 13
    Place fish fillets in the skillet over the vegetables, spooning a thin layer of sauce over the top to cover. Cover with a lid and let simmer until veggies are soft and fish is warmed through, about 5 minutes.
  • 14
    Cut the lemon into wedges.
  • 15
    To serve, divide couscous and vegetable-fish sauté between plates or bowls. Garnish with cilantro and lemon wedges. Enjoy!