Pescatarian with Seared Shrimp & Roasted Tilapia

Pescatarian

with Seared Shrimp & Roasted Tilapia

95 MIN
8 Servings
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Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
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From the Test Kitchen

These recipes include fish or seafood, as well as other protein sources like eggs and tofu, and are accompanied by sides like veggies and rice.

This week's meals are:
• Creamy Black Bean Shrimp with Vegetables & Crispy Onions
• Shrimp & Couscous with Cauliflower & Harissa Labneh
• BBQ Tilapia & Pepper Mayo with Couscous & Cauliflower
• Roasted Tilapia & Olive Tapenade with Vegetables & Tzatziki

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  • Nutrition
    PER SERVING
  • Calories
    540 Cals (est.)
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ingredients
Pescatarian with Seared Shrimp & Roasted Tilapia
Title
  • 1⅛ lbs Tail-On Shrimp (Peeled & Deveined)
  • 1 head Cauliflower
  • 6 oz Green Beans
  • 1 lb Sweet Potatoes
  • 1 cup Yellow Couscous
  • 1 Tbsp Red Harissa Paste
  • ¼ cup Labneh Cheese
  • 1 Tbsp White Wine Vinegar
  • 1 Tbsp Sesame Oil
  • 2 Tbsps Black Bean Sauce
  • 1 tsp Furikake
  • ⅓ cup Crispy Onions
  • 1 tsp Whole Dried Oregano
  • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
  • 1 oz Pitted Niçoise Olives
  • 1 tsp Preserved Lemon Purée
  • 2 Tbsps Mayonnaise
  • 1 Tbsp Southern Spice Blend (Onion Powder, Garlic Powder, Ground Yellow Mustard, Smoked Paprika & Cayenne Pepper)
  • ¼ cup Barbecue Sauce
  • 1 Tbsp Pickled Peruvian Peppers
  • 2 Tbsps Crème Fraîche
  • 4 Tilapia Fillets
  • 1 Zucchini
  • 2 Tbsps Sliced Roasted Almonds
Cook the couscous:
1 Cook the couscous:

Preheat the oven to 450°F. In a medium pot, combine the couscous and 1 cup of water; season with salt and  pepper. Heat to boiling on high. Once boiling, turn off the heat. Cover and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Drizzle with olive oil and fluff with a fork.  



Prepare the ingredients:
2 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the sweet potatoes lengthwise; cut crosswise into 1/2-inch pieces. Cut out and discard the core of the cauliflower; cut into small florets. Cut off and discard the stem ends of the green beans. Halve the zucchini lengthwise, then thinly slice crosswise.

Roast the cauliflower & finish the couscous:
3 Roast the cauliflower & finish the couscous:

Line a sheet pan with foil. Place the cauliflower florets on the foil. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender with pierced with a fork. Reserving the sheet pan, transfer the roasted cauliflower to the pot of cooked couscous; stir to combine.

Roast the sweet potatoes:
4 Roast the sweet potatoes:

Meanwhile, line a separate sheet pan with foil. Place the sweet potato pieces on the foil. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 22 to 24 minutes, or until tender with pierced with a fork. Remove from the oven.

Cook the fish:
5 Cook the fish:

Meanwhile, line the reserved sheet pan with foil. Pat the fish dry with paper towels; place on the foil. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly top 2 pieces of seasoned tilapia with the barbecue sauce. Roast 7 to 9 minutes, or until cooked through.* Remove from the oven.

* An instant-read thermometer should register 145°F.

Cook the shrimp:
6 Cook the shrimp:

Meanwhile, pat the shrimp dry with paper towels (remove the tails, if desired). Season with salt and pepper. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned shrimp. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Transfer to a plate. Rinse and wipe out the pan.

Cook the green beans & zucchini:
7 Cook the green beans & zucchini:

In same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared green beans and sliced zucchini; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add 2 tablespoons of water (carefully, as the liquid may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the water has cooked off. Turn off the heat.

Make the Harissa Labneh:
8 Make the Harissa Labneh:

Combine the labnehharissa pastevinegar, and 2 tablespoons of olive oil.

Make the Creamy Black Bean Sauce:
9 Make the Creamy Black Bean Sauce:

Combine the crème fraîche, sesame oil, and black bean sauce. 

Make the Olive Tapenade:
10 Make the Olive Tapenade:

Roughly chop the olives. Combine the chopped olives, oreganolemon purée, and 2 tablespoons of olive oil.

Make the Pepper Mayo:
11 Make the Pepper Mayo:

Roughly chop the pickled peppers. Combine the mayonnaisechopped pickled peppers,  1 tablespoon olive oil,  1 teaspoon of water, and half the spice blend (you will have extra).

Assemble & Store the Shrimp & Couscous:
12 Assemble & Store the Shrimp & Couscous:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked shrimp

• 1/4 finished couscous

Transfer the harissa labneh to 2 small containers.

Assemble & Store the Creamy Black Bean Shrimp:
13 Assemble & Store the Creamy Black Bean Shrimp:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked shrimp

• 1/4 cooked green beans and zucchini

• 1/4 roasted sweet potatoes

Transfer the creamy black bean sauce to 2 small containers.

Assemble & Store the Roasted Tilapia & Olive Tapenade:
14 Assemble & Store the Roasted Tilapia & Olive Tapenade:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece roasted tilapia

• 1/4 cooked green beans and zucchini

• 1/4 roasted sweet potatoes

Transfer the olive tapenade to 2 small containers.

Assemble & Store the BBQ Tilapia & Pepper Mayo:
15 Assemble & Store the BBQ Tilapia & Pepper Mayo:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece barbecue tilapia

• 1/4 finished couscous

Transfer the pepper mayo to 2 small containers.

Finish & Serve the Shrimp & Couscous:
16 Finish & Serve the Shrimp & Couscous:

Makes 2 servings:

Heat the finished shrimp and couscous in the microwave  1 to 2 minutes, or until heated through. Garnish each serving with the harissa labneh and almonds.

Finish & Serve the Creamy Black Bean Shrimp:
17 Finish & Serve the Creamy Black Bean Shrimp:

Makes 2 servings:

Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy black bean saucefurikake, and crispy onions. 

Finish & Serve the Roasted Tilapia & Olive Tapenade:
18 Finish & Serve the Roasted Tilapia & Olive Tapenade:

Makes 2 servings:

Heat the finished tilapia and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tzatziki and olive tapenade.

Finish & Serve the BBQ Tilapia & Pepper Mayo:
19 Finish & Serve the BBQ Tilapia & Pepper Mayo:

Makes 2 servings:

Heat the finished tilapia and couscous in the microwave  1 to 2 minutes, or until heated through. Garnish each serving with the pepper mayo.

Tips from Home Chefs

Cook the couscous:
1 Cook the couscous:

Preheat the oven to 450°F. In a medium pot, combine the couscous and 1 cup of water; season with salt and  pepper. Heat to boiling on high. Once boiling, turn off the heat. Cover and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Drizzle with olive oil and fluff with a fork.  



2 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the sweet potatoes lengthwise; cut crosswise into 1/2-inch pieces. Cut out and discard the core of the cauliflower; cut into small florets. Cut off and discard the stem ends of the green beans. Halve the zucchini lengthwise, then thinly slice crosswise.

Prepare the ingredients:
Roast the cauliflower & finish the couscous:
3 Roast the cauliflower & finish the couscous:

Line a sheet pan with foil. Place the cauliflower florets on the foil. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender with pierced with a fork. Reserving the sheet pan, transfer the roasted cauliflower to the pot of cooked couscous; stir to combine.

4 Roast the sweet potatoes:

Meanwhile, line a separate sheet pan with foil. Place the sweet potato pieces on the foil. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 22 to 24 minutes, or until tender with pierced with a fork. Remove from the oven.

Roast the sweet potatoes:
Cook the fish:
5 Cook the fish:

Meanwhile, line the reserved sheet pan with foil. Pat the fish dry with paper towels; place on the foil. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly top 2 pieces of seasoned tilapia with the barbecue sauce. Roast 7 to 9 minutes, or until cooked through.* Remove from the oven.

* An instant-read thermometer should register 145°F.

6 Cook the shrimp:

Meanwhile, pat the shrimp dry with paper towels (remove the tails, if desired). Season with salt and pepper. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned shrimp. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Transfer to a plate. Rinse and wipe out the pan.

Cook the shrimp:
Cook the green beans & zucchini:
7 Cook the green beans & zucchini:

In same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared green beans and sliced zucchini; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add 2 tablespoons of water (carefully, as the liquid may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the water has cooked off. Turn off the heat.

8 Make the Harissa Labneh:

Combine the labnehharissa pastevinegar, and 2 tablespoons of olive oil.

Make the Harissa Labneh:
Make the Creamy Black Bean Sauce:
9 Make the Creamy Black Bean Sauce:

Combine the crème fraîche, sesame oil, and black bean sauce. 

10 Make the Olive Tapenade:

Roughly chop the olives. Combine the chopped olives, oreganolemon purée, and 2 tablespoons of olive oil.

Make the Olive Tapenade:
Make the Pepper Mayo:
11 Make the Pepper Mayo:

Roughly chop the pickled peppers. Combine the mayonnaisechopped pickled peppers,  1 tablespoon olive oil,  1 teaspoon of water, and half the spice blend (you will have extra).

12 Assemble & Store the Shrimp & Couscous:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked shrimp

• 1/4 finished couscous

Transfer the harissa labneh to 2 small containers.

Assemble & Store the Shrimp & Couscous:
Assemble & Store the Creamy Black Bean Shrimp:
13 Assemble & Store the Creamy Black Bean Shrimp:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked shrimp

• 1/4 cooked green beans and zucchini

• 1/4 roasted sweet potatoes

Transfer the creamy black bean sauce to 2 small containers.

14 Assemble & Store the Roasted Tilapia & Olive Tapenade:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece roasted tilapia

• 1/4 cooked green beans and zucchini

• 1/4 roasted sweet potatoes

Transfer the olive tapenade to 2 small containers.

Assemble & Store the Roasted Tilapia & Olive Tapenade:
Assemble & Store the BBQ Tilapia & Pepper Mayo:
15 Assemble & Store the BBQ Tilapia & Pepper Mayo:

Makes 2 servings:

For each serving, in a large container combine: 

• 1 piece barbecue tilapia

• 1/4 finished couscous

Transfer the pepper mayo to 2 small containers.

16 Finish & Serve the Shrimp & Couscous:

Makes 2 servings:

Heat the finished shrimp and couscous in the microwave  1 to 2 minutes, or until heated through. Garnish each serving with the harissa labneh and almonds.

Finish & Serve the Shrimp & Couscous:
Finish & Serve the Creamy Black Bean Shrimp:
17 Finish & Serve the Creamy Black Bean Shrimp:

Makes 2 servings:

Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy black bean saucefurikake, and crispy onions. 

18 Finish & Serve the Roasted Tilapia & Olive Tapenade:

Makes 2 servings:

Heat the finished tilapia and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the tzatziki and olive tapenade.

Finish & Serve the Roasted Tilapia & Olive Tapenade:
Finish & Serve the BBQ Tilapia & Pepper Mayo:
19 Finish & Serve the BBQ Tilapia & Pepper Mayo:

Makes 2 servings:

Heat the finished tilapia and couscous in the microwave  1 to 2 minutes, or until heated through. Garnish each serving with the pepper mayo.

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