Mustard-Apricot Glazed Tilapia-Mayo Clinic Health System

Published On: Feb 19 2013 12:36:47 PM CST

Mustard-Apricot Glazed Tilapia with Vegetable Couscous:

Prep Time: 35 min

Total Time: 35 min

Servings Total: 4 servings

 

What you need:

2 tsp. olive oil

2 cups sliced fresh mushrooms

1 small onion, chopped

1 cup Israeli couscous, uncooked

1-1/2 cups small broccoli florets

1-1/4 cups 25%-less-sodium chicken broth

4 Tilapia filets (1 lb.)

2 Tbsp. Apricot preserves

1 Tbsp. GREY POUPON Dijon Mustard

3Tbsp.  KRAFT Grated Parmesan Cheese

2 Tbsp. choppedfresh cilantro

 

Make Mustard-Apricot Glazed Tilapia with Vegetable Couscous:

HEAT oven to 425ºF.

HEAT oil in large skillet on medium heat. Add mushrooms and onions; cook and stir 5 min. Add couscous; cook and stir 1 min. Stir in broccoli and broth. Bring to boil; cover. Simmer 8 min. or until liquid is absorbed.

MEANWHILE, place fish in shallow pan sprayed with cooking spray. Mix preserves and mustard; spread over fish. Bake 10 min. or until fish flakes easily with fork.

STIR Parmesan into couscous mixture. Serve topped with fish and cilantro.

 

 

 

 

 

Purchase:

-Fresh Mushrooms

-Couscous

-Low Sodium Chicken Broth

-Fresh Broccoli

-Tilapia Filets

-Apricot Preserves

-Chopped Cilantro

 

Pantry:

-Olive Oil

-Onion

-Dijon Mustard

-Parmesan Cheese

 

Nutrition:

Calories: 380

Total fat: 7 g

Saturated fat: 2.5 g

Cholesterol: 55 mg

Sodium: 430 mg

Carbohydrate: 45 g

Dietary fiber: 4 g

Sugars: 8 g

Protein: 36 g

Vitamin A: 20 %DV

Vitamin C: 25 %DV

Calcium: 10 %DV

Iron: 10 %DV