Romaine-Wrapped Tilapia With Red Onion and Capers

Serves: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Nutrition Score per serving:

(1 wrapped fish fillet, 1/2 cup couscous): 318 calories, 11% fat (4 g; 0 g saturated), 60% carbs (48 g), 29% protein (23 g), 8 g fiber, 73 mg calcium, 4 mg iron, 219 mg sodium.

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Ingredients

Nonstick cooking spray
4 large romaine lettuce leaves
4 5-ounce tilapia fillets (substitute halibut, if desired)
Salt and ground black pepper, to taste
4 teaspoons grainy coarse mustard
4 slices red onion
4 teaspoons drained capers
1 cup uncooked whole-wheat couscous

Directions

Preheat oven to 400° F. Spray a large, shallow baking dish with nonstick cooking spray.

Place romaine leaves on paper towels and sprinkle with water. Cover leaves with another paper towel and microwave on high for 10 seconds, until leaves are tender.

Arrange leaves on a flat surface and top each leaf with a single tilapia fillet (place fish crosswise on leaf). Season the top of fish with salt and black pepper, then spread with 1 teaspoon mustard. Place onion slice and 1 teaspoon capers on top of mustard. Fold over one side of romaine leaf to cover fish and then fold over the other side. Place wrapped fish seam-side down in prepared baking dish and cover with foil. Bake 15 minutes, until fish is fork-tender.

Meanwhile, to make the couscous, bring 1 1/4 cups of water to a boil in a medium saucepan. Add couscous and remove from heat. Let stand 5 minutes, until liquid is absorbed. Serve wrapped fish with couscous on the side.