Pan-seared fish with couscous tabbouleh salad
Reviewed by our expert panelServes: 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.
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 402cal
-
Kilojoules 1680kJ
-
Protein 37g
-
Total fat 10g
-
–Saturated fat 2g
-
Carbohydrates 40g
-
–Sugars 11g
-
Dietary fibre 9g
-
Sodium 670mg
-
Calcium 160mg
-
Iron 5mg
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.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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