Tomato and Fennel Poached Tilapia

Tomato and Fennel Poached Tilapia

  • Prep time 30 minutes
  • Total time 30 minutes
  • Portion size 4 servings


  • 1 bulb fennel
  • 1 tbsp (15 mL) olive oil
  • 1 onion, thinly sliced
  • 1 tsp (5 mL) fennel seeds, crushed
  • pinch hot pepper flakes
  • 1 bottle (680 mL) strained tomatoes (passata)
  • 450 g tilapia fillets, about 2, quartered
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 1 cup (250 mL) whole wheat couscous
  • 1-1/4 cups (300 mL) boiling water
  • 1 tbsp (15 mL) chopped fresh tarragon


Trim fennel, reserving fronds. Quarter fennel lengthwise; remove core. Thinly slice fennel lengthwise.

In large skillet, heat oil over medium heat; cook sliced fennel, onion, fennel seeds and hot pepper flakes, stirring, until fennel is softened, about 10 minutes.

Stir in strained tomatoes and 1/4 cup water; bring to boil. Reduce heat and simmer for 5 minutes.

Sprinkle tilapia with salt and pepper; add to fennel mixture. Cover and cook over medium-low heat until fish flakes easily when tested, about 8 minutes.

Meanwhile, add couscous to heatproof bowl; pour in boiling water. Cover and let stand until no liquid remains, about 10 minutes. Fluff with fork. Serve topped with tilapia and sauce. Garnish with tarragon and reserved fennel fronds.


Source: Canadian Living, September 2015

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Sharon Chung

Sharon Chung

CENTURY 21 Atria Realty Inc., Brokerage*
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