Mustard and Apricot Glazed Tilapia-Mayo Clinic Health System

Mustard-Apricot Glazed Tilapia with Vegetable Couscous

Serves 4

Ingredients

2 tsp. olive oil

1 small onion, chopped

2 cups sliced fresh mushrooms

1 cup Israeli couscous, uncooked

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

1-1/2 cups small broccoli florets

4 tilapia fillets (1 lb.)

2 tbsp. apricot preserves

1 tbsp. grated parmesan cheese

2 tbsp. chopped cilantro

Heat oven to 425 degrees Fahrenheit

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

Meanwhile, place fish in single layer 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; spoon onto 4 plates; Top with fish and cilantro.

Per Serving:

Calories: 390

Protein: 36 g

Carbohydrate: 45 g

Cholesterol: 55 mg

Total Fat: 7 g

Saturated Fat: 2.5 g

Sodium: 440 mg

Fiber: 4 g

Sugars: 8 g

Shopping List

Purchase:

Fresh mushrooms

Couscous

Low sodium chicken broth

Broccoli

Tilapia

Apricot preserves

Cilantro

Pantry:

Olive oil

Onion

Dijon Mustard

Parmesan Cheese