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
- 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
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
