Mains

Spanish fish

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Serves: 4
Time to make: 15 mins
( Hands-on time: 5 mins )
Total cost: $ 22.00 / $ 5.50 per serve

(at time of publication)


Spanish fish

  • Ingredients

  • Nutrition Info.(per serve)

  • 3 tablespoons olive oil
  • 1 1/2 cups instant couscous
  • 2 cups boiling water plus
  • 1/4 teaspoon salt
  • 1 red onion, finely sliced
  • 400g can chopped tomatoes, in juice
  • 1/2 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

  • Nutrition Info

    • Kilojoules 2120kJ

    • Calories 507cal

    • Protein 38g

    • Total fat 18g

    • Saturated fat 3g

    • Carbohydrates 50g

    • Sugars 6g

    • Dietary fibre 7g

    • Sodium 660mg

    • Calcium 130mg

    • Iron 3mg

    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.


    Cutting dairy out of your diet for health reasons or because you’re vegan doesn’t have to be a chore. Healthy Food Guide has an extensive collection of healthy dairy-free recipes to make the transition easy and delicious. Browse hundreds of recipes with a gluten-free option. Easy and healthy gluten free meals, delicious cakes and desserts. Browse hundreds of high-fibre recipes. Delicious and healthy meal ideas with high fibre ingredients.

    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.

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    Author: Tracey Sunderland -
    Photographer: Carolyn Robertson
    First published: Sep 2012
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