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)

Ingredients

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

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.

Nutrition Info (per serve)

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

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.