Spanish fish

Spanish fish

Serves: 4

Time to make: 15 mins

Hands-on time: 5 mins

Ingredients

More weights & measures

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

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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 507 cal

Kilojoules 2120 kJ

Protein 38 g

Total fat 18 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 6 g

Dietary fibre 7 g

Sodium 660 mg

Calcium 130 mg

Iron 3 mg

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.