Pan-seared fish with couscous tabbouleh salad

Author: Jess Moulds - BSc Human Nutrition, Master of Dietetics, NZ Registered Dietitian, Sports Nutritionist

Photographer: Melanie Jenkins

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Serves: 4

Time to make: 20 mins

Ingredients

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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
spray oil
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

Instructions

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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.

Variations

Make it gluten free: Use quinoa or gluten-free couscous instead of couscous and check seasonings are gluten free.

Nutrition Info (per serve)

Calories 402 cal

Kilojoules 1680 kJ

Protein 37 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 40 g

Sugar 11 g

Dietary fibre 9 g

Sodium 670 mg

Calcium 160 mg

Iron 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.

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