Spanish fish
Serves: 4
Time to make: 15 mins
Hands-on time: 5 mins
Total cost: $22.00 / $5.50 per serve
(at time of publication)
Ingredients
- 3 tablespoons olive oil
- 1 ½ cups instant couscous
- 2 cups boiling water plus
- ¼ teaspoon salt
- 1 red onion, finely sliced
- 400g can chopped tomatoes, in juice
- ½ cup pitted black olives
- 4 cups firmly packed fresh spinach or silver beet (leaves)
- 4 medium-textured fresh or frozen fish fillets, scales and bones removed
Instructions
1 In a medium-sized bowl drizzle 1 tablespoon oil over couscous. Pour over 1 1/2 cups boiling water, stir then cover. Set aside.
2 Meanwhile, to make sauce, heat the remaining oil in a frying pan. Gently cook onion for 2-3 minutes until soft. Add tomatoes and olives. Simmer for 2-3 minutes over a medium heat. Add spinach to pan and cover with lid. Increase the heat and cook for 1-2 minutes until spinach has wilted.
3 Place fish in frying pan with sauce. Cover with lid and simmer gently in sauce for 1-2 minutes on each side. If using frozen fish allow 3-4 minutes on each side.
4 Fluff couscous with a fork to separate grains and divide among four plates. Top with a fish fillet and sauce.
Variations
Make it gluten free: Use brown rice instead of couscous.
HFG tip
Medium-textured fish types are easily found at your local fish shop. Try tarakihi, snapper, gurnard or blue cod in this recipe.
Nutrition Info (per serve)
-
Calories 507cal
-
Kilojoules 2120kJ
-
Protein 38g
-
Total fat 18g
-
–Saturated fat 3g
-
Carbohydrates 50g
-
–Sugars 6g
-
Dietary fibre 7g
-
Sodium 660mg
-
Calcium 130mg
-
Iron 3mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
