Pan-seared fish with couscous tabbouleh salad

Serves: 4
Time to make: 20 mins

Total cost: $ 20.80 / $ 5.20 per serve

(at time of publication)

Pan-seared fish with couscous tabbouleh salad

Ingredients
Nutrition Info.(per serve)

Tabbouleh
1 cup wholemeal couscous
4 tomatoes, finely chopped
2 cups telegraph cucumber, diced
1 yellow capsicum, finely diced
1 red onion, finely diced
Large handful of parsley and/or mint, finely chopped
2 lemons, juice and rind
1 tablespoon extra-virgin olive oil
freshly ground black pepper, to taste
Fish
oil spray
4 (180g each) firm white fish fillets (such as hoki, hake, orange roughy, trevally, blue cod)
1 tablespoon Tuscan or Cajun seasoning
1 lemon cut into wedges, to serve

Nutrition Info

Kilojoules 1680kJ
Calories 402cal
Protein 37g
Total fat 10g
Saturated fat 2g
Carbohydrates 40g
Sugars 11g
Dietary fibre 9g
Sodium 670mg
Calcium 160mg
Iron 5mg

Instructions

1 In a large bowl, prepare couscous according to packet instructions.

2 Add tomatoes, cucumber, capsicum, onion, parsley and/or mint, lemon rind and juice, olive oil and black pepper to the couscous. Toss well and set aside.

3 Spray a large frying pan with oil. Place over medium-high heat. Sprinkle fish with seasoning and cook for 2-3 minutes each side or until cooked through. Serve fish on top of the tabbouleh with lemon wedges.

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