Spiced Fish With Couscous For One Food
MEDITERRANEAN FISH & COUSCOUS
Oven cook or barbecue fish in foil to keep it beautifully moist
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 9
Steps:
- Heat oven to 200C/180C fan/gas 6. Take one small sheet of foil, about A4 size, and put one fish fillet on top. Season the fish, then drizzle with half of the lemon juice and zest, half the sliced chillies and half of the basil.
- Halve 4 of the tomatoes and put these around the fish. Place another sheet of foil on top and fold the edges together to seal. Repeat with the other piece of fish and transfer to a baking sheet. Cook for 15-18 mins until the bag has puffed up (or cook on the barbecue).
- While the fish is cooking pour 100ml of boiling water over the couscous, cover, then leave to swell for 5 mins. Chop the rest of the tomatoes and mix with the couscous, balsamic, cucumber, the remaining basil, lemon juice and zest and olives. Season and serve alongside the fish with the lemon wedges on the side for squeezing over.
Nutrition Facts : Calories 263 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 9 grams sugar, Fiber 2 grams fiber, Protein 26 grams protein, Sodium 0.52 milligram of sodium
COUSCOUS & FISH IN A BAG
Boost your iron intake with this simple healthy recipe
Provided by Good Food team
Categories Buffet, Dinner, Lunch, Main course, Supper
Time 35m
Number Of Ingredients 7
Steps:
- Heat oven to 180C/fan 160C/gas 4. Fold a large sheet of foil or baking paper in half and tightly fold one side to seal. Grate the lemon zest and mix with the couscous, pine nuts, courgette and dill. Season well, then tip into the open 'bag'. Cut the lemon in half, then cut 2 thin slices from one half. Juice the other half and add the juice to the stock.
- Lay the haddock on top of the couscous, top with the lemon slices, then carefully pour over the lemony stock. Fold the remaining open sides tightly. Bake for 20-25 mins, depending on how thick your fish is, until the fish is cooked and couscous is fluffy.
Nutrition Facts : Calories 552 calories, Fat 20 grams fat, SaturatedFat 23 grams saturated fat, Carbohydrate 57 grams carbohydrates, Sugar 6 grams sugar, Fiber 2.1 grams fiber, Protein 41 grams protein, Sodium 0.46 milligram of sodium
SPICED FISH WITH COUSCOUS FOR ONE
Make and share this Spiced Fish With Couscous for One recipe from Food.com.
Provided by English_Rose
Categories European
Time 20m
Yield 1 serving(s)
Number Of Ingredients 9
Steps:
- Put the couscous in a heat-proof bowl and pour over enough boiling water to cover. Cover the bowl and set aside 10 minutes.
- Heat half of the olive oil in a non-stick pan. Mix the spices into the lemon juice and add to the pan. Add the fish and cook for 5 minutes or until the fish flakes easily, turning half way through.
- Fork through the couscous to make it light and fluffy, stir in the cherry tomatoes and sweetcorn and serve with the fish.
Nutrition Facts : Calories 445.9, Fat 12.3, SaturatedFat 1.8, Cholesterol 61.6, Sodium 225.7, Carbohydrate 58.8, Fiber 6.8, Sugar 3.9, Protein 26.7
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