Quick-cooking and light, seafood provides a variety of meals that are both delicious and nutritious.
Tilapia and Fennel-Yogurt Sauce
Time: 40 minutes
Prep Pointer: For lunch tomorrow, top pita halves with yogurt sauce, sliced fennel, and carrot salad. Add chickpeas or chicken for protein.
Serve with Red Pepper Couscous: Heat 1 tablespoon olive oil in a saucepan over medium heat. Add 1 cup uncooked Israeli couscous; sauté 3 minutes. Add ¾ cup chopped red bell pepper and ½ cup chopped red onion; sauté 4 minutes. Add 1½ cups unsalted chicken stock and 1 tablespoon unsalted tomato paste; bring to a boil. Cover, reduce heat, and simmer 10 minutes. SERVES 4 (serving size: ½ cup) CALORIES 217; FAT 3.9g (sat 0.5g); SODIUM 53mg
Serve with Shaved Carrot Salad: Combine 4 cups shaved carrots, ½ cup thinly sliced red onion, ¼ cup chopped fresh parsley, 1 tablespoon olive oil, 1 tablespoon fresh lemon juice, 1 teaspoon honey, and ¼ teaspoon crushed red pepper. Let stand 10 minutes. SERVES 4 (serving size: ¾ cup) CALORIES 90; FAT 3.7g (sat 0.5g); SODIUM 81mg