Slide Meals

3-day slide meal plan · Protein: tilapia fillet

Days: 3
Protein: tilapia fillet
Budget:

$$$–
Difficulty:

🍳🍳🍳–

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Explore Tunisian home cooking with this tilapia journey featuring harissa, olive oil, and garlic.

Slide Chain

• Day 1: Spicy Harissa Tilapia with Couscous

• Day 2: Tunisian Chickpea Stew with Tilapia

• Day 3: Tilapia and Bell Pepper Couscous Salad

• Combined Shopping List

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Day 1: Spicy Harissa Tilapia with Couscous

Ingredients

Main

• 4 tilapia fillets

• 2 tbsp harissa paste

• 3 tbsp olive oil

• 2 cloves garlic, minced

• 1 tsp caraway seeds

• 1 lemon, juiced

Couscous

• 1 cup couscous

• 1 1/2 cups water

• 1 tbsp olive oil

• 1/2 tsp salt

Directions

1. Reserve 2 uncooked tilapia fillets for tomorrow. Marinate remaining fillets in harissa, olive oil, garlic, caraway, and lemon juice for 20 minutes.

2. Cook marinated tilapia in a skillet over medium heat until cooked through, about 3-4 minutes per side.

3. Bring water to a boil, add olive oil and salt, remove from heat, and stir in couscous. Cover and let sit for 5 minutes, then fluff with a fork.

Cook’s Notes:

Reserve 2 tilapia fillets before cooking for the next day.

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Day 2: Tunisian Chickpea Stew with Tilapia

Ingredients

Main

• 2 reserved tilapia fillets

• 2 tbsp olive oil

• 1 onion, chopped

• 1 red bell pepper, chopped

• 2 cloves garlic, minced

• 1 tbsp tomato paste

• 1 can chickpeas, drained

• 1 tsp caraway seeds

• 1/2 tsp salt

• 1/4 tsp black pepper

Directions

1. In a pot, heat olive oil over medium heat. Sauté onion, bell pepper, and garlic until softened.

2. Stir in tomato paste, chickpeas, caraway, salt, and pepper. Cook for 5 minutes.

3. Add reserved tilapia fillets to the pot, cover, and simmer for 10 minutes until fish is cooked through.

Cook’s Notes:

Serve with crusty bread if desired.

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Day 3: Tilapia and Bell Pepper Couscous Salad

Ingredients

Main

• Leftover chickpea stew

• 1 reserved red bell pepper, sliced

• 1 lemon, juiced

• 2 cups cooked couscous

• 1/4 cup fresh parsley, chopped

Directions

1. Mix leftover chickpea stew with sliced bell pepper, lemon juice, and couscous.

2. Toss in fresh parsley and serve chilled or at room temperature.

Cook’s Notes:

This dish is great for a light and refreshing dinner.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• tilapia fillets — 6 fillets

• harissa paste — 1 jar

• olive oil — 1 bottle

• garlic — 2 bulbs

• caraway seeds — 1 small jar

• lemon — 3

• couscous — 1 box

• red bell pepper — 3

• onion — 3

• tomato paste — 1 small can

• chickpeas — 2 cans

• fresh parsley — 1 bunch

• salt — 1 small box

• black pepper — 1 small jar

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Final Notes

Enjoy this Tunisian-inspired culinary journey with tilapia and vibrant flavors.