Fish with tropical salsa

Serves: 4

Time to make: 30 mins

Ingredients

Salsa
1 small mango, peeled, chopped
1 cup pineapple, chopped
1 red chilli, sliced
1 small red onion, sliced
1 lime, juice
Israeli couscous salad
1 cup giant couscous
¼ cup liquid no-salt-added chicken stock
⅓ cup sultanasgolden raisinsX
1 red capsicum, diced
1 red onion, sliced
1 small cucumber, diced
2 tablespoons fresh coriandercilantroX plus extra, to garnish
2 tablespoons liquid honey
4 tablespoons orange juice
freshly ground black pepper
4 x 125g white fish fillets
cayenne pepper
spray oil

Instructions

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1 To make salsa, mix all salsa ingredients together and chill. To prepare couscous salad, bring a pan filled with 2 cups water and stock to the boil. Add couscous and cook for 6-7 minutes. Drain.

2 Place remaining salad ingredients in a bowl. Add couscous. Mix honey and orange juice together. Pour over salad. Season to taste.

3 Sprinkle fish with cayenne pepper, spray with oil and cook each side in a non-stick pan for 3-4 minutes. Cool slightly then break into chunks and add to salad. Serve garnished with coriander and a lemon slice if preferred.

Variations

Make it gluten free: Use brown rice or quinoa instead of couscous and check stock and cayenne pepper are gluten free.

Nutrition Info (per serve)

Calories 417 cal

Kilojoules 1740 kJ

Protein 311 g

Total fat 4 g

Saturated fat 1 g

Carbohydrates 65 g

Sugar 38 g

Dietary fibre 7 g

Sodium 120 mg

Calcium 80 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.