Tomato and Fennel Poached Tilapia Tomato and Fennel Poached Tilapia

Food styling by David Grenier | Prop styling by Catherine Doherty Image by: Jeff Coulson

Fennel's mild licorice flavour goes especially well with this combination of tomato and mild white fish. Reserve the delicate fennel fronds for a pretty garnish.

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



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.

Nutritional facts per serving: about

  • Fibre 8 g
  • Sodium 721 mg
  • Sugars 9 g
  • Protein 31 g
  • Calories 388.0
  • Total fat 7 g
  • Potassium 1044 mg
  • Cholesterol 57 mg
  • Saturated fat 1 g
  • Total carbohydrate 52 g


  • Iron 42.0
  • Folate 25.0
  • Calcium 8.0
  • Vitamin A 1.0
  • Vitamin C 17.0
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Lunch & Dinner

Tomato and Fennel Poached Tilapia