Pescatarian with Roasted Salmon & Tilapia

Pescatarian

with Roasted Salmon & Tilapia

95 MIN
8 Servings
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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:
• Smoky Salmon & Collard Green Rice with Maple-Mustard Sauce
• Roasted Salmon & Couscous with Spiced Tzatziki
• Curry-Roasted Tilapia with Couscous & Creamy Cilantro Sauce
• Southern-Style Tilapia & Rice with Creamy Pickle Relish

See Plans
  • Nutrition
    PER SERVING
  • Calories
    980 Cals (est.)
View Full Nutrition
Nutrition Label
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Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

fresh
ingredients
Pescatarian with Roasted Salmon & Tilapia
Title
  • 1 Tbsp Za'atar Seasoning (Ground Sumac, Sesame Seeds, Salt, Ground Thyme, Whole Dried Oregano & Crushed Aleppo Pepper)
  • ¼ cup Roasted Walnuts
  • ⅓ cup Crispy Onions
  • 2 Tbsps Sliced Roasted Almonds
  • 1 oz Pitted Niçoise Olives
  • ½ lb Grape Tomatoes
  • ¾ lb Carrots
  • 1½ Tbsps Golden Raisins
  • 1 cup Yellow Couscous
  • 1 bunch Collard Greens
  • 1 Fennel Bulb
  • 1 Apple
  • 1⅛ cups Brown Rice
  • 1 Tbsp Apple Cider Vinegar
  • 2 tsps Vadouvan Curry Powder
  • 1 Red Onion
  • 1 Tbsp Smoky Spice Blend (Smoked Paprika, Sweet Paprika, Ground Yellow Mustard, Garlic Powder & Onion Powder)
  • 4 Tilapia Fillets
  • 4 Skin-On Salmon Fillets
  • ¼ cup Barbecue Sauce
  • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
  • ¼ cup Creamy Mustard Sauce
  • 3 Tbsps Ranch Dressing
  • 2 Tbsps Sweet Pickle Relish
  • 1 Tbsp Hot Sauce
  • ¼ cup Cilantro Sauce
  • ¼ cup Labneh Cheese
  • 1½ Tbsps Maple Syrup
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the rice:
1 Cook the rice:

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the rice and cook, uncovered, 17 to 19 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a large bowl.

Roast the salmon:
2 Roast the salmon:

Meanwhile, line 2 sheet pans with foil. Pat the salmon dry with paper towels. Transfer to one of the sheet pans. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned salmon fillets with the smoky spice blend. Arrange skin-side down.Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from  the oven. 

An instant-read thermometer should register 145°F.

Roast the tilapia:
3 Roast the tilapia:

Meanwhile, pat the tilapia dry with paper towels. Transfer to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned tilapia fillets with the curry powder. Evenly coat the remaining tilapia fillets with the barbecue sauce. Roast 7 to 9 minutes, or until lightly browned and cooked through.* Remove from  the oven.

An instant-read thermometer should register 145°F.

Cook the couscous:
4 Cook the couscous:

In the same pot, combine the couscous, raisins, a big pinch of salt, and 1 cup of water. 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. Fluff with a fork.

Prepare the ingredients:
5 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce. Cut off and discard any stems from the fennel; halve, core, and medium dice the bulb. Separate the collard green leaves from the stems; discard the stems and thinly slice the leaves. Quarter, core, and medium dice the apple. Halve, peel, and medium dice the onion. Peel the carrots and thinly slice crosswise. Halve the tomatoes.

Cook the collard greens & finish the rice:
6 Cook the collard greens & finish the rice:

In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the diced fennel; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the sliced collard greens; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly wilted. Add 1/2 cup of water (carefully, as it may splatter). Cook, stirring occasionally,  4 to 5 minutes, or until the water has cooked off. Add the diced apple and vinegar. Cook, stirring occasionally, 1 to 2 minutes, or until the apple is slightly softened. Transfer to the bowl of cooked rice; drizzle with olive oil. Stir to combine.

Cook the remaining vegetables & finish the couscous:
7 Cook the remaining vegetables & finish the couscous:

Wipe out the pan used to cook the collard greens.In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the  diced onion and sliced carrots; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until softened. Add the halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Transfer to the pot of cooked couscous. Drizzle with olive oil; stir to combine. Taste, then season with salt and pepper if desired.

Make the Maple-Mustard Sauce:
8 Make the Maple-Mustard Sauce:

Combine the creamy mustard sauce, maple syrup, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Spiced Tzatziki:
9 Make the Spiced Tzatziki:

Combine the tzatziki, up to half the za’atar (you will have extra), and  2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Creamy Cilantro Sauce:
10 Make the Creamy Cilantro Sauce:

Combine the cilantro sauce, labneh, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Creamy Pickle Relish:
11 Make the Creamy Pickle Relish:

Combine the ranch dressing, pickle relish, and as much of the hot sauce as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Assemble & Store the Smoky Salmon & Collard Green Rice:
12 Assemble & Store the Smoky Salmon & Collard Green Rice:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished rice

• 1 smoky salmon fillet

Transfer the maple-mustard sauce to 2 small containers.

Assemble & Store the Roasted Salmon & Couscous:
13 Assemble & Store the Roasted Salmon & Couscous:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished couscous

• 1 roasted salmon fillet

Transfer the spiced tzatziki to 2 small containers.

Assemble & Store the Curry-Roasted Tilapia:
14 Assemble & Store the Curry-Roasted Tilapia:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished couscous

• 1 curry tilapia fillet

Transfer the creamy cilantro sauce to 2 small containers.

Assemble & Store the Southern-Style Tilapia & Rice:
15 Assemble & Store the Southern-Style Tilapia & Rice:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished rice

• 1 BBQ tilapia fillet

Transfer the creamy pickle relish to 2 small containers.

Finish & Serve the Smoky Salmon & Collard Green Rice:
16 Finish & Serve the Smoky Salmon & Collard Green Rice:

Makes 2 servings:

Roughly chop the walnuts. Heat the finished salmon and rice in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the maple-mustard sauce and chopped walnuts.

Finish & Serve the Roasted Salmon & Couscous:
17 Finish & Serve the Roasted Salmon & Couscous:

Makes 2 servings:

Roughly chop the olives. Heat the finished salmon and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spiced tzatziki and chopped olives. 

Finish & Serve the Curry-Roasted Tilapia:
18 Finish & Serve the Curry-Roasted Tilapia:

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 creamy cilantro sauce and almonds.

Finish & Serve the Southern-Style Tilapia & Rice:
19 Finish & Serve the Southern-Style Tilapia & Rice:

Makes 2 servings:

Heat the finished tilapia and rice in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy pickle relish and crispy onions.

Tips from Home Chefs

See Plans

Pescatarian

Cook the rice:
1 Cook the rice:

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the rice and cook, uncovered, 17 to 19 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a large bowl.

2 Roast the salmon:

Meanwhile, line 2 sheet pans with foil. Pat the salmon dry with paper towels. Transfer to one of the sheet pans. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned salmon fillets with the smoky spice blend. Arrange skin-side down.Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from  the oven. 

An instant-read thermometer should register 145°F.

Roast the salmon:
Roast the tilapia:
3 Roast the tilapia:

Meanwhile, pat the tilapia dry with paper towels. Transfer to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned tilapia fillets with the curry powder. Evenly coat the remaining tilapia fillets with the barbecue sauce. Roast 7 to 9 minutes, or until lightly browned and cooked through.* Remove from  the oven.

An instant-read thermometer should register 145°F.

4 Cook the couscous:

In the same pot, combine the couscous, raisins, a big pinch of salt, and 1 cup of water. 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. Fluff with a fork.

Cook the couscous:
Prepare the ingredients:
5 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce. Cut off and discard any stems from the fennel; halve, core, and medium dice the bulb. Separate the collard green leaves from the stems; discard the stems and thinly slice the leaves. Quarter, core, and medium dice the apple. Halve, peel, and medium dice the onion. Peel the carrots and thinly slice crosswise. Halve the tomatoes.

6 Cook the collard greens & finish the rice:

In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the diced fennel; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the sliced collard greens; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly wilted. Add 1/2 cup of water (carefully, as it may splatter). Cook, stirring occasionally,  4 to 5 minutes, or until the water has cooked off. Add the diced apple and vinegar. Cook, stirring occasionally, 1 to 2 minutes, or until the apple is slightly softened. Transfer to the bowl of cooked rice; drizzle with olive oil. Stir to combine.

Cook the collard greens & finish the rice:
Cook the remaining vegetables & finish the couscous:
7 Cook the remaining vegetables & finish the couscous:

Wipe out the pan used to cook the collard greens.In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the  diced onion and sliced carrots; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until softened. Add the halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Transfer to the pot of cooked couscous. Drizzle with olive oil; stir to combine. Taste, then season with salt and pepper if desired.

8 Make the Maple-Mustard Sauce:

Combine the creamy mustard sauce, maple syrup, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Maple-Mustard Sauce:
Make the Spiced Tzatziki:
9 Make the Spiced Tzatziki:

Combine the tzatziki, up to half the za’atar (you will have extra), and  2 teaspoons of water. Taste, then season with salt and pepper if desired.

10 Make the Creamy Cilantro Sauce:

Combine the cilantro sauce, labneh, and 2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Creamy Cilantro Sauce:
Make the Creamy Pickle Relish:
11 Make the Creamy Pickle Relish:

Combine the ranch dressing, pickle relish, and as much of the hot sauce as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

12 Assemble & Store the Smoky Salmon & Collard Green Rice:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished rice

• 1 smoky salmon fillet

Transfer the maple-mustard sauce to 2 small containers.

Assemble & Store the Smoky Salmon & Collard Green Rice:
Assemble & Store the Roasted Salmon & Couscous:
13 Assemble & Store the Roasted Salmon & Couscous:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished couscous

• 1 roasted salmon fillet

Transfer the spiced tzatziki to 2 small containers.

14 Assemble & Store the Curry-Roasted Tilapia:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished couscous

• 1 curry tilapia fillet

Transfer the creamy cilantro sauce to 2 small containers.

Assemble & Store the Curry-Roasted Tilapia:
Assemble & Store the Southern-Style Tilapia & Rice:
15 Assemble & Store the Southern-Style Tilapia & Rice:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished rice

• 1 BBQ tilapia fillet

Transfer the creamy pickle relish to 2 small containers.

16 Finish & Serve the Smoky Salmon & Collard Green Rice:

Makes 2 servings:

Roughly chop the walnuts. Heat the finished salmon and rice in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the maple-mustard sauce and chopped walnuts.

Finish & Serve the Smoky Salmon & Collard Green Rice:
Finish & Serve the Roasted Salmon & Couscous:
17 Finish & Serve the Roasted Salmon & Couscous:

Makes 2 servings:

Roughly chop the olives. Heat the finished salmon and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spiced tzatziki and chopped olives. 

18 Finish & Serve the Curry-Roasted Tilapia:

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 creamy cilantro sauce and almonds.

Finish & Serve the Curry-Roasted Tilapia:
Finish & Serve the Southern-Style Tilapia & Rice:
19 Finish & Serve the Southern-Style Tilapia & Rice:

Makes 2 servings:

Heat the finished tilapia and rice in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy pickle relish and crispy onions.

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