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)

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

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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