Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein per serving
Tilapia with couscous, tomato and herbs
Tilapia fillets over couscous with tomato, parsley and mint.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 100 g couscous absorbs 120 ml of water in 5 minutes
- Confirm 150 g tilapia fillets cook through in 3 minutes a side
- Photograph the finished plate
- Time
- About 20 min
- estimated
- Serves
- 2
- see below
- Energy
- 415 kcal
- per serving
- Protein
- 38 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten.
Cooking steps
Put the couscous in a bowl, pour the boiling water over it, cover with a plate and leave it for 5 minutes.
Pat the tilapia dry. Warm the oil in a non-stick frying pan over medium-high heat and cook the fillets for 3 minutes on each side.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Fork the couscous through, separating the grains. Use a fork and not a spoon.
Chop the tomatoes, the parsley and the mint, and stir them through the couscous with the lemon juice.
Serve the tilapia on the couscous, with any oil from the pan spooned over.
The useful detail
Separate the couscous with a fork rather than a spoon. A spoon presses the grains together into a block, and once it has compacted there is no getting it light again.
Make it work for you
One serving is 150 g of tilapia over half the couscous. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Hake instead of tilapia
Flakier and a little softer. The same timing.
Per serving: about 10 kcal less, about 3 g less protein, about 1 g less fat.
Quinoa instead of couscous
Nuttier with more bite. Quinoa is gluten-free and couscous is wheat.
Per serving: about 10 kcal less, about the same protein, about 3 g more fat.
Allergens: Removes gluten.
Fresh coriander instead of mint
Sharper and more citrus. The same weight.
Per serving: about the same energy, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
The quickest fish dinner here at about twenty minutes, with a very lean white fish carrying most of the protein.
| Energy | 415 kcal |
|---|---|
| Protein | 38 g |
| Fat | 10 g |
| of which saturates | 2 g |
| Carbohydrate | 43 g |
| of which sugars | not calculated |
| Fibre | 4 g |
| Sodium | 90 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| couscous | 100 g | FDC 169699Couscous, dryFoodData Central's record for dry couscous has no sugars value, so sugars are left uncalculated for this recipe rather than guessed. | 376 kcal | 12.8 g |
| water | 120 g | No energy | 0 kcal | 0.0 g |
| tilapia | 300 g | FDC 175176Fish, tilapia, raw | 288 kcal | 60.2 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| tomatoes | 200 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 36 kcal | 1.8 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| fresh mint | 10 g | FDC 173475Spearmint, freshFresh mint is 44 kcal per 100 g on FoodData Central 173475, so the few grams a recipe uses add 2 kcal at most. That record has no sugars value, so the mint is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| Whole recipe | Divided by 2 | 828 kcal | 75.1 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The couscous is good cold as a salad the next day.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Cod en papillote with fennel
Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving